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WOD: Monday, 06 February 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:

Inverse tabata of Overhead Squat Bottom Hold

10 seconds of hold, followed by a 20 second pause, 10 rounds.

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Strenght:

OTM 10

40m Farmers Carry w/2 32/24 Kg KBs

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Benchmark 1,  Week 1:

Fran

21 – 15 – 9

Thrusters 43/30 Kg

Pul-Ups

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Extra Credit:

EMOM 8 min

50m Slamball to chest run AHAP

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Scale 1 and Masters 40+:

Scale pull-ups as necessesary

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Scale 2:

AHAP with Ring Rows

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Coaches Note:

None

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