Wednesday, 10 May, 2017

WARM UP – MOBILITY
400m run
Big dynamic joint warm-up + stretch

Review WOD movements and scaling options

WOD A
50-10 RUNNING CHIPPER
Complete for time:
Run 400m
50 Ball Slams (40/30lb)
Run 400m
40 Box Jumps Overs (24/20″)
Run 400m
30 GHD Sit-ups (Ab-mat sit-ups or Tuck-ups for less experienced)
Run 400m
20 Dumbbell ground to overhead (2 x 45/30)
400m Run
10 Rope Climbs (Scale 30 Ring rows)

ACCESSORY
Tabata Abs: Complete 4 rounds (4 mins):
20s ARMAP Grasshoppers
10s Rest
20s Hollow rock or hold
10s Rest
— Rest ~2 min —
Complete 4 rounds (4 mins):
20s AMRAP Russian Twist (DB / KB / Slam ball)
10s Rest
20s Plank hold (elbows)
10s Rest

Crossover Symmetry “Iron Scap”