WOD: Tuesday, 28 February 2017
Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
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
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
3 Hang Power Snatches @ 70%
For 3 Cycles, AMRAP in 5 Minutes
20 Wallballs 20/14 Lb
10 Push-Ups 32/24 Kg
5 Box Jumps 30/24
Rest 90 seconds between cycles.
For each cycle restart the AMRAP.
Run 1 mile for time
Scale 1 and Masters 40+:
Ball 14/10 Lb, Box Step Over 24/20”
AHAP with step ups
Beginners 10×10 Power Snatch AHAFA