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WOD: Monday, 2 January 2017

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:

4x 1 minute Handstand Hold against the wall

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STRENGTH:

1RM Snatch Complex

15 Minutes Work
Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

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MetCon:

For Time:


100 Wallballs 20/14lb 10/ft

100 Box Jump Overs 24/20″

Run 800m

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Scale 1:

Wallball 14/10 lb, box 20/18”

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Scale 2:

85 reps of each AHAP

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Coaches Note:

None

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