the storm

WOD: Friday, 22  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:

7 min of Rope Climb practice

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STRENGTH:

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E2M for 12 min

3 Behind the neck Thrusters . From the rack. Build up.

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WOD:

50-40-30-20-10 reps of:
Box Jump, 24/20”
Wallball 20/14 Lb

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Scale 1:

Box 20/14”, Ball 14/10 Lb

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Scale 2:

Box Step-Ups AHAP, Wallball 3/2 Kg

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