too bulky fat

WOD: Wednesday, 16  December 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:

Scorpion to Twisted Bridge, 10 x each L&R

(you can find the video on our CrossFit Assault Youtube Channel).




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



OH Squat 6×3 @ 80%
Beginners Build To a Max for the day




3 Rounds For Time: 

400m Run

10 Pull-Ups

15 Air Squats

20 Deadlifts (60/40 Kg)


Scale 1:

Deadlift AHAP


Scale 2:

500m Row

Ring Rows

KB Deadlift AHAP


Coaches Note:

Make sure to keep log of your OH Squat, we will add on weight next week.