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WOD: Tuesday, 29 November 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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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:

10m Lateral Squat Walk, right side.

10m Left Side

20m Backwards Squat hops.

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STRENGTH:

EMOM 10 min

3 Deadlifts @ 75% of 1RM

.

MetCon:

5 Rounds For  Time:

7 Power Cleans 70/50 Kg

7 Lateral burpees OTB

7 Wallballs 25/20 Lbs

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Scale 1:

Power Clean 60/40 Kg, 20/14 Lb Wallball

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Scale 2:

AHAP, Standard burpees. 9’ target.

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Coaches Note:

None

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