fight alone

WOD: Monday, 27 June 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

.

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:

2x Through Monkeybars

20m Inchworms

.

STRENGTH:

.

E2M for 10 min

Front Squat

10 reps @ 67% of 1RM

.

WOD:

3 Rounds For time:

400m Run

30 Box Jumps 24/20”

30 Wallballs 20/14 Lbs  10 Ft Target

.

Scale 1:

Box 20/18”, Wallball 14/10 Lb 9 Ft Target

.

Scale 2:

Box Step-Ups, Wallaball AHAP

.

Coaches Note:

None

Advertisements