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WOD: Thursday, 26 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:

Sledge Hammer Strikes, 15 R – 15 L

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STRENGTH:

OTM 10

5 Barbell Bent Over Rows

Build Load

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MetCon:

20 min AMRAP

10 Weighted Sit-Ups 10/5 Kg Plate

10 OH Lunges with plate 10/5 Kg

10 Push Presses 40/30 Kg

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Scale 1 and Masters 40+:

Barbell 30/20 Kg

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Scale 2:

AHAP

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Coaches Note:

None

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