camille

WOD: Monday, 27 February 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:

3x

Tire Flips

.

STRENGTH:

OTM 10

4 Sandbag Ground to Over the Shoulder

AHAP

.

METCON:

DT

12 Deadlifts

9 Hang Power

6 Push Jerks

70/50 Kg

.

Extra Credit:

EMOM 8 min

60m Slamball to chest run AHAP

.

Scale 1 and Masters 40+:

Barbell 60/40 Kg

.

Scale 2:

AHAP

.

Coaches Note:

None

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