WOD: Tuesday, 5 July 2016
Foam Rolling & Basic 4 Stretching
5 minutes of rowing, jump rope or assault bike.
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
5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
3x Alternating between
20 Hollow Rocks alternating and 20 Superman Pulsation
EMOM 12 Min.
Build to a heavy TRIPLE from the rack.
Score highest weight.
AMRAP 20 min
3 Deadlifts 100/60 Kg
10 Box Jumps 30/24”
Deadlift 80/50 Kg, Horizontal, Box Jump 24/20”
Deadlift AHAP, Ring Rows, Step-Ups.