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WOD: Friday, 24 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:

5×3 False Grip Ring Pull-Up or

5×5 False Grip Ring Row

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Strength:

Shoulder Press

EMOM 10

3 Reps. Work Up to 3RM

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METCON:

AMRAP 15 min:
15/10 Calories
15 Wallballs 20/14 Lb 10/9’
15 American Swings 24/16 Kg
15 Double KB Push Presses 24/16 Kg

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Scale 1 and Masters 40+:

Wallball 14/10 Lb, KB 16/12 Kg

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Scale 2:

AHAP

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Coaches Note:

none

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