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WOD: Friday, 31 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:

12 Minutes to a 2RM Front Squat

Then drop to 60% and do:

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METCON:

AMRAP 12 min

3 Front Squats (From the ground)

6 Alternating Front Rack Lunges (in place, backwards step)

9 Pull-Ups

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Scale 1 and Masters 40+:

Ring Row

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Scale 2:

AHAP with ring row

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Coaches Note:

none

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