WOD: Friday, 11 December 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)
500m Row, choose between max effort or technique training.
Max effort athletes go first, so they have some recovery time before the Strength/Skill part.
Seal Roll – Bridge – V-Up Complex (10 reps)
Deadlift 5 RM
3 Wall Walks
40m Suicide Sprints
Wall Walks as high as possible
Suicide Sprints on the black mats: sprint to the center (5m) and back (5m), all the way (10m),turn around and sprint to the center (5m) and back (5m) and all the way (10m) for a total of 40m
0600 – WOD
0915 – WOD
1800 – WOD
Don’t forget to sign up for your classes!