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WOD: Wednesday, 14 June 2017

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

WEEKLY SPECIAL:

5×10

DB Single Arm Sotz Press

.

STRENGTH:

Hang Squat Snatch

15×1 OTM

Work to max of the day.

Increase weight every three sets

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METCON:

“Nancy”

Five rounds for time of:

400 meter run

42.5/30 Kg Overhead squat, 15 reps

.

Scale 1 and Masters 40+:

Barbell 35/25 Kg

 .

Scale 2:

AHAP or technique barbell or front squat instead

.

Coaches Note:

None

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