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WOD: Wednesday, 29 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:

2×3 Russian dip on boxes

https://www.youtube.com/watch?v=SqWNEmK9oek

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STRENGTH:

Shoulder Press

5×2 E2M, Work to 2RM

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METCON:

For Time:

30 Clusters 50/35 Kg

15 Toes-To-Bar

20 Clusters 50/35 Kg

15 T2B

10 Clusters 50/35 Kg

15 T2B

EXTRA CREDIT:

75 Wallballs For Time 30/20 Lb

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Scale 1 and Masters 40+:

 Cluster 40/30 Kg, Weighted sit-Up 10/5 Kg

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Scale 2:

AHAP with Standard Sit-Ups

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Coaches Note:

None

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