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WOD: Tuesday, 21 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:

6 minutes Pegboard Practice

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Benchmark 2, Week 1:

KAREN

For Time:

150 Wallballs 20/14 Lb 10/9’ Target

-12 minutes Timecap-

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METCON:

AMRAP 15 Min

6 Hang Power Cleans 60/40 Kg

6 Bent Over Row 60/40 Kg

40 Double Unders

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EXTRA CREDIT:

Accumulate 400m Double KB Front Rack Carry with 2 32/24 Kg KBs

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Scale 1 and Masters 40+:

Barbell 50/35 Kg with mountain climbers

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Scale 2:

AHAP with over the bar hops

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Coaches Note:

None

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