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Wednesday, 6 July, 2016
WARM UP – MOBILITY
Easy 1km run (if you aren’t a strong runner then do 800m so that you don’t miss the ROLL-OUT!)
ROLL-OUT!
10 mins roll: quads, glutes/hams, back, lats, triceps
*Cap at 10 mins!
WOD A
3 x 5 min AMRAP’s, rest 5 mins between
Start on any of the AMRAP’s
Classes of 21+ can pair up, 5 mins on / 5 mins off
THE SHINING PT.1 OF 3
5 min AMRAP
1) 9-12-15-18…etc.
Assault Bike Cals
Toes to Bar

Score = rounds plus reps – 15’s completed = 3 rounds
Rest 5 mins before starting part 2

THE SHINING PT.2 OF 3
5 min AMRAP
12-15-18-21…etc.
Row Cals
Wallballs 20/14lb
Score = round plus reps – 18’s completed = 3 rounds
Rest 5 mins before starting part 3

THE SHINING PT.3 OF 3
5 min AMRAP
2-4-6-8…etc. 50’ Sled Push Lengths 55/35lb
10-15-20-25…etc. DB Shoulder to Overhead 2 x 45/30lb

Score = rounds + reps
ACCESSORY
Crossover Recovery
Stretch!