employees

WOD: Friday, 6 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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EMOM 12 Min

Build to a heavy double touch and go Squat Clean

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WOD:

3 Rounds For TIme:

50 Air Squats

15 Power Clean & Jerks 40/30 Kg

10 Hand release burpees.

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Scale 1:

P. C&J 35/25 Kg

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Scale 2:

Hang P.C&J AHAP, Standard Burpees

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Coaches Note:

400m Penalty Run for Dropping the barbell from Overhead.
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