fucking truth

WOD: Tuesday, 3 May 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 20

SledgeHammer Strikes (10 Right, 10 Left)

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STRENGTH:

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Snatch Deadlift + Squat Snatch – 70% (of sntch) x (2+1)

Every 75 seconds, 8 sets.

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WOD:

4 Rounds For TIme of:

10 OH Lunges 40/30 Kg

20 Bar Facing Burpees

.

Scale 1:

OH Lunges 30/20 Kg

.

Scale 2:

Back/Front Rack Lunges AHAP, Standard Burpees

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Coaches Note:

None

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