permission to fail

WOD: Friday, 25  Mach 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:

KB Floor Press

4×8 AHAP

.

Rx WOD:

2 Rounds For Time

50 Jumping Squats

40 Clapping Push-Ups

30 Jumping Lunges

20 Strict Pull-Ups

10 V-Ups

.

Scale 1:

2 Rounds FT:

50 Air Squats

40 Puh-Ups

30 Walking Lunges

20 Ring Rows

10 Hollow Rocks

.

Scale 2:

2 Rds FT:

50 Box Squats

40 Box Push-Ups

30 Lunges

20 Ring Rows

10 Lying Leg Raises

.
Coaches Note:

only well trained athletes should attempt the jumping squats and jumping lunges.

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