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WOD: Thursday, 1 October 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

.

Weekly Special:

5 rounds

1 Wall Walk

5 Cossack Squats (each L&R)

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

.

Strength:

Single KB Press 3 x 8 (L&R)

.

Rx WOD:

3 rounds

.

5 Lunge Jumps (each L&R)

50 Double Unders

8 Hang Power Cleans 50/35 kg

.

Scale 1:

10 Lunge Steps (each L&R)

Mountain Climbers

HPCl AHAP

.

Scale 2:

10 Squat Jumps

.

Coaches Note:

none

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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