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WOD: Tuesday, 24 November 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:

Speed Ladder Drills

-Coaches Choice-

.

Pillars

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

.

Strength:

Rear Leg Raised Single Leg Squat 3 x 5 L&R @4121

.

Rx WOD:

.

15-12-9-6-3

OHS 40/25

Box Jumps 24/20”

.

Scale 1:

OHS AHAP

Box Jumps AHAP

.

Scale 2:

Front Squats AHAP

Box Step Ups

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1815 – Yoga

1930 – On Ramp

Don’t forget to sign up for your classes!

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