Wednesday, 14 September, 2016

WARM UP – MOBILITY
10 mins general dynamic warmup

WOD A

Complete pt.1 & 2 in order
Partner up in busier classes but time your own rest intervals
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BIG DADDY PT.1 OF 2
4 Rounds at a sustainable pace, rest 1:1

15 KB Swings 32/24kg (UB)
15 Cal Row (8-12 if you aren’t a strong rower)
15 Toes To Bar (1-2 sets first round, scale 8-12 reps)

-No round should feel like you are sprinting or maxing out, try to keep yourelf and your breathing as relaxed as possible. Today is about learning how to pace yourself
-First round should be no more than 2-2:30 mins
-Record each round time and add them together for one final score
***REST 5 MINS BEFORE STARTING PART 2***

WOD B

BIG DADDY PT.2 OF 2
4 Rounds at a sustainable pace, rest 1:1

12 Ball Slams 40/30lb
40 Double Unders
12 Weighted Anchored Situps 40/30lb

-Record each round time and add them together for one final score

ACCESSORY

Stretch and/or take care of any nagging issues you may have, ask a coach to help you out.