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WOD: Tuesday, 6 June 2017

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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:

3x

Tire Flips

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STRENGTH:

EMOM 12

3 Hang Power Snatches, work up

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MetCon:

For 3 Cycles, AMRAP in 5 Minutes

20 Wallballs 20/14 Lb

10 Push-Ups  32/24 Kg

5 Box Jumps 30/24

Rest 90 seconds between cycles.

For each cycle restart the AMRAP

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Extra Credit:

Run 1 mile for time

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Scale 1 and Masters 40+:

Ball 14/10 Lb, Box Step Over 24/20”

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Scale 2:

AHAP with step ups

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Coaches Note:

Beginners 10×10 Power Snatch AHAFA

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