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WOD: Friday, 30 December 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:

20m Back Rack Yoke Carry

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STRENGTH:

Shoulder Press

EMOM 10, 2 reps starting @ 65%. Work Up.

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MetCon:

AMRAP 12 Min

5 Hang Squat Cleans 70/50 Kg

10 Pull-Ups

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Scale 1:

HSCL 60/40 Kg, Banded Strict pull-up.

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Scale 2:

Hang power Clean + FS AHAP. Ring Rows

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Coaches Note:

None

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