haters live long

WOD: Wednesday, 20 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

3x Throuhg Monkey Bars

3×2 Turkish Get-Up (1R, 1L)

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STRENGTH:

.

EMOM 12 Min

3 Sumo Deadlift High-Pull

Build to a heavy touch and go triple

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WOD:

AMRAP 10 min

9 Burpee Box Step-Overs 24/20”

9 Toes To Bar

.

Scale 1:

Burpee Box Step-Over 20/18”

9 Hanging Knee Raises

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Scale 2:

Burpee + Box Step-Up AHAP

Abmat Sit-Ups

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Coaches Note:

None

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