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WOD: Tuesday, 31 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:

2rds of

20m Backward Squat Hops

1x through Monkey Bars

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STRENGTH:

OTM 15

2 Chest To Bar Pull-Ups

3 Deadlifts @ 70%

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MetCon:

AMRAP 10 Min

8 Push Presses 40/30 Kg

10 Box Jumps 24/20”

15 SDHP 40/30 Kg

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Extra Credit:

EMOM 8 min

30m Barrel Front Carry

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Scale 1 and Master 40+:

Barbell 30/20 Kg, Box Step Over 24/20”

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Scale 2:

AHAP with Step-Ups

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Coaches Note:

None

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