21 Nov 2013

Warm Up:
3 x 20 Double Unders
Couch stretch 2 x 20 - 30 sec hold each side
Pigeon 2 x 20 - 30 hold each side
Garland pose 3 x 30 sec hold
T spine oh smash
Ball rollout (shoulders and hip flexors)
Band stretches (hip floss and shoulders)
5 inch Worms
Iron Cross (10)
Scorpion (10)
Front Squat Skill Transfers

GZ:
2 x 1 min plank
2 x 1 min med ball twist
2 x 25 weighted sit ups
2 x 10 box jumps (or step ups)
2 x 10 side lunges

15 MIN EMOTM 2 Reps Front Squat

POWER:
2-2-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Front Squat

15 MIN EMOTM 2 reps @ 80%

WOD:
8 x 200m row 60 sec rest btwn rounds