last breath

WOD: Wednesday, 27 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:

2 minutes Max Double Unders

-rest-

1 minute max Push-Ups

.

Pillars

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

..

Strength:

EMOM 10 Min

2 Push Press + 2 Push Jerks + 1 Split Jerk

Rest holding the barbell in rack position. 10 Mountain Climbers penalty for letting go of the bar.

.

Rx WOD:

AMRAP 12 mins of:
10 Burpees
25 Double Unders

.

Scale 1:

AMRAP 12 mins of:
8 Burpees
16 Double Unders

.

Scale 2:

AMRAP 12 mins of:
7 Burpees
14 Parallette Side Hops

Coaches Note:

none

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