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WOD: Friday, 2 June 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:

15 Loaded Barbell Burpees

*Figure it out*

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STRENGTH

 

Overhead Lunges

In Place. Step Forward

10×4 OTM: Work to HAP

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METCON:

7 rounds for time of:

Run, 400 m

29 Back Squats, 60/40 Kg (from floor)

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Scale 1 and Masters 40+:

Scale weight and height as necessary.

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Scale 2:

See S1

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Coaches Note:

None

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