always get worse

WOD: Friday, 1  April 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:

2x 20m Sled Push  AHAP

.

Pillars

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

.

Strength:

EMOM 12 Min

Deadlift

Min 1. 3x @ 65%

Min 2. 3x @ 70%

Min 3. 3x @ 75%

.

Rx WOD:

8 rounds for time of: Run, 200 m 11 Dumbbell Burpee Deadlifts, 25/15 Kg

.

Scale 1:

Dumbell Burpee AHAP

.

Scale 2:

Row

DB Burpee AHAP

.

Coaches Note:

Of course you can also use Kettlebells.
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