WOD: Wednesday, 13 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
4 Rounds of Hurdle Jumps with 5, 20 Inch boxes.
EMOM 12 min
Odd: 6 Wallballs 30/20 Lb, 10 and 9 Feet targets
Even: 8 KB Russian Swing 32/24 Kg
12-9-6-3 reps, for time of:
Power Clean 80/50 Kg
Power Clean 55/35 Kg, Wallwalk as far as possible.