WOD: Monday, 7 September 2015
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Burgener Warm-Up or similar OLY drill sequence which can be practiced at home.
Seal Roll – Bridge – V-Up Complex (10 reps)
Acceleration Wall Pushes (3×8)
A-Walk w/Rubber Band (40m)
6 x 20m Sprints
Wall Balls 20/14 lbs
Wall Balls AHAP
Goblet Squat & Press AHAP
Athletes can start at a different exercise if there are too many people for the Wall Balls.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
Don’t forget to sign up for your classes!