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WOD: Friday, 07 July 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:

KB Turkish Get-Up

3 reps each arm

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STRENGTH:

Overhead Squat + Back Squat

2+3×12 OTM

Work Up

 

METCON:

Complete as many rounds as possible in 10 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

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Scale 1 and Masters 40+:

Jumping Pull-Up, Knee/Box Push-Up

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Scale 2:

N/A

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Coaches Note:

None

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