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WOD: Wednesday, 15 March 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:

:20/:10 x 16

(Work/Rest, alternate exercises)

Ring Support

Bottom            of Dip Hold

Hollow Rock

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STRENGTH:

Overhead Squat

E2M x 10 min

10 Reps, start @ 60% and work to HAP

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METCON:

AMRAP 12 min

30 Double Unders

20 Wallballs 20/14 Lb – 10/9’

10 Chest-To-Bar Pull-ups

EXTRA CREDIT:

EMOM 10

3 Toes To Bar + 10 KB American Swings 24/16 Kg

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Scale 1 and Masters 40+:

Mountain Climbers, Wallball 14/10 Lb, Jumping Pull-up

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Scale 2:

90 Single Unders and ring rows

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Coaches Note:

None

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