hardships free man

WOD: Friday, 27  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

.

WEEKLY SPECIAL:

3 rounds

5 Barbell Roll-Outs

10 Strict, (Straight legs) Hanging Leg Raises

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STRENGTH:

.

12 min to establish a 3RM Back Squat

.

WOD:

5 rounds for time of: 20 Pull-ups 40 Push-ups 60 Lunges

.

Scale 1:

Jumping Pull-Ups, Knee Push-Ups

.

Scale 2:

Ring Rows, Box Push-Ups

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Coaches Note:

None

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