Tuesday, 8 November, 2016
WARM UP – MOBILITY
10-15 mins agility drills & dynamic stretches
WOD A
30 min AMRAP @ 70-80% intensity
300/250m Row
15 Hollow Rocks (forward+back = 1 rep)
15 Ball Slams 30/20lb
50 Double Unders
15 GHD Hip Extensions (or BB Good Mornings)
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-Goal is to start at a nice and steady pace that you can sustain, try keep your breathing steady and relaxed throughout the workout
-No score today, just focus on your own workout
-Split the class in half and stagger by approx. 2 mins
WOD B
Stretch and recover! Use the time at the end of class to stretch/mobilize any of your problem areas. Ask a coach to help you out if you are not sure what to do!
