kick in the teeth

WOD: Wednesday, 6 January 2016

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:

10 m Contralateral Crawl

1 Time Through Monkey Bars 

.

Pillars

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

.

Strength:

Push Press 6×6 @ 70%

Beginner: 3×10 perfect form.

.

Rx WOD:

15 Min  AMRAP:

21 Wall Balls (20/14 Lbs)

15 Push-Ups

9 Burpees

.

.

Scale 1:

Wallball 14/10 Lbs

.

Scale 2:

Wallball Thruster

Box or Knee Push-Ups

.

Coaches Note: 

none

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