Thursday, 2 March, 2017

WARM UP – MOBILITY
Dynamic full body warm-up: 3-4 min

Mobility: 8-10 min
3 rounds:
2 x 20s Jefferson Curl – slow controlled stand to 10s rest between reps (use empty barbells or KB’s)
2 x 20s Plate overhead shoulder opener (10s rest between reps) (laying on bench, knees tucked in)

WOD A
DID WE JUST BECOME BEST FRIENDS?
With a partner of similar ability, complete 2 full rounds for total # of sets completed: (30 min total)

4 min AMRAP at each station – 1 min rest/transition between stations:

1) 100ft Sled push (55/35lb on sled) (Alternating sets, each 100ft = 1)
2) 10 Wallballs (20/14) + 3 Burpees (Alternate 13 rep sets, each set = 1)
3) 8 Ball slams (30/20) + 5 Cal Assault bike (Alternate 13 rep sets, each set = 1)

Aim for a smooth and consistent pace throughout each set and on both rounds.

ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”
Roll / Stretch / Mobilize your issues.