Monday, 29 August, 2016
WARM UP – MOBILITY
(8-10 mins)
2 Rounds:
6/6 Single leg Good mornings with 10 secs hold on last rep
6/6 Single leg Glute Bridges with 10 secs hold on last rep (elevate shoulders on a bench)
6-8 Ring Rows @ 3113 tempo
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**10 mins to warmup deadlift – start WOD A by 20 mins in**

WOD ADEADLIFT
Alt. EMOM x 10 mins

1) 1 Deadlift @ 85% across
2) 1-2 Legless or Leg Rope Climbs
*Busier Classes partner up and start partner 2 on the 30 sec mark

WOD B

Alt. E90SECS x 4 rounds of each

8-10 Standing Wide KB Press
8-10 Chinese KB Row
*Increase weight each round or as needed

WOD C

TABATA KB SWINGS 32/24KG
8 Rounds of 20 secs on/10 secs off
Score = lowest round