all thoughts

WOD: Wednesday, 23  March 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:

3×4 Skin The Cat

3×4 Ice Cream Makers

.

.

Pillars

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

..

Strength:

EMOM 10 Min

10 OH Walking Lunges 20/10 Kg PLATE

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Rx WOD:

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3 Rounds For Time:

400m Run

10 Pull-Ups

15 Air Squats

20 SDHP 40/30 Kg

.

Scale 1:

Deadlift AHAP

.

Scale 2:

500m Row

Ring Rows

KB SumoDeadlift HP AHAP

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