WOD: Friday, 15  July 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

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THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

4 Rounds of Hurdle Jumps with 5, 20 Inch boxes.

https://www.youtube.com/watch?v=dvn5AuhY1JM

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STRENGTH:

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E2M for 12 min

10 Back Squats @ 45% of your 1RM

From The Ground.

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WOD:

As many reps in 11 min as you can of:

Sumo Deadlift, 80/55 Kg, 1 min

Rest 30 seconds
Lateral Burpee OTB, 2 mins

Rest 30 seconds
Pistols (Alternating Legs), 3 mins

Rest 30 seconds
Lateral Burpee OTB, 2 mins

Rest 30 seconds
Sumo Deadlift, 80/55 Kg, 1 min

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Scale 1:

Sumo DL 60/35 Kg, Assisted Pistol

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Scale 2:

Sumo DL AHAP, Lunges, Standard burpees.

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