Tuesday, 26 September, 2017

WARM UP – MOBILITY

5-6 mins dynamic, then scap pullups/beat swings, air squats, burpee warmups

WOD A

CATCH ME IF YOU CAN
For time:

500m Run
40 Toes To Bar
30 Wallballs 20/14lb
20 Burpees

—REST 3 EXACTLY MINS—

500m Run
40 Burpees
30 Toes To Bar
20 Wallballs 20/14lb

—REST EXACTLY 3 MINS—

500m Run
40 Wallballs 20/14lb
30 Burpees
20 Toes To Bar

-Subtract 6 mins rest from your time
-If you are newer to classes and/or struggle with longer WODs, scale reps to:
400m Run
30
20
10

ACCESSORY

5 mins bike or row cool-down
2 min Couch & Pigeon stretch per side
1-2 min Banded Anterior & Posterior stretch per side