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WOD: Tuesday, 13 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:

5×10

DB Single Arm Sotz Press

 

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STRENGTH:

 

Back Squat

10×3 OTM

Work Up

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METCON:

8 Rounds For Time:

10 Burpee Box Jump Over 24/20″

5 Squat Cleans 70/50 Kg

*28 Minute Time Cap*

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Scale 1 and Masters 40+:

Barbell 50/35 Kg, step over.

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Scale 2:

AHAP with standard step up.  

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Coaches Note:

None

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