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WOD: Thursday, 8 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:

3x

Tire Flips

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STRENGTH:

EMOM 12

6 Weighted Box Step-Ups AHAP per leg.

Choose the load of your preference: Sandbag, KB, Barbell, Dumbell, D-Ball or Plate.

Alternate legs

.

METCON:

For time:

Run, 400 m

10 Hang Squat Cleans, 50/35 Kg

10 Front Racked Alternating Reverse Lunges, 50/35 Kg

Run 200 m

10 Hang Squat Cleans, 50/35 Kg

10 Front Racked Alternating Reverse Lunges, 50/35 Kg

Run, 400 m

10 Hang Squat Cleans, 50/35 Kg

10 Front Racked Alternating Reverse Lunges, 50/35 Kg

.

Scale 1 and Masters 40+:

Barbell 40/30 Kg

.

 Scale 2:

As heavy as form allows

.

 Coaches Note:

None

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