WOD: Wednesday, 23 Novemeber 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
Weighted Plank Hold Front, L & R
for 50 sec each, 10 seconds rest in between.
(Use a Sandbag, Plate or Chains on your hip if you are able to hold an un-weighted Plank for 1 minute)
Prison Rules: Every 15 Seconds for 4 minutes (16 rounds)
4 Box Jumps 24/20”
5 Rounds For Time Of:
30 Wallballs 20/14 Lb
30 Hang Squat Snatches 35/25 Kg
Ball 14/10 Lb, HSq Sn 30/ Kg.
All movements AHAP .