m

WOD: Monday, 30 January 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

WEEKLY SPECIAL:

2rds of

20m Backward Squat Hops

1x Through Monkey Bars

.

STRENGTH:

OTM 20

3 Bar Facing Burpees

3 Front Squats @ 60%

 .

MetCon:

For time:

10,8,6,4,2 Thrusters 60/40 Kg

50,40,30,20,10 Double Unders

.

Extra Credit:

Row 250m For Time

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Scale 1 and Masters 40+:

Barbell 50/35

Over the barbell side hops

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Scale 2:

AHAP, Single Unders

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Coaches Note:

None

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