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WOD: Tuesday, 3 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:

Find your 1RM Push Jerk in 15 min

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MetCon:

3 Rounds For Time:

20 Deadlifts 110/75 Kg

25/20 Calories Rower OR Assault Bike

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Scale 1:

Deadlift 90/55 Kg

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Scale 2:

AHAP

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Coaches Note:

Prefer using the Jerk blocks if the load you pick is not safe to be driven back into the rack position.

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