Saturday, 10 March, 2018

WARM UP – MOBILITY
500m Run
Roll out: calves, quads, mid – upper back and thoracic openers over roller
Pre-squat hip openers

Warm-up front squats and lunges + Review WOD A

WOD A
FRONT RACK COMPLEX
Complete as an unbroken complex:
2 Pause front squats (3s hold in the bottom position)
2 Front squats (no pause)
6 Front rack lunge steps (step forwards or backwards)
Every 3 mins x 5 sets: front rack complex
– start at a moderate weight and build as needed
WOD B

RUN THIS TOWN
3 rounds for time:
500m Run
20 Goblet squats (24/16kg)
20 Single arm kettlebell clean & push press (10/arm split any way) (24/16kg)
20 GHD Sit-ups

GHD sit-ups for advanced/experienced athletes only
sub: weighted or unweighed ab-mat sit-up

ACCESSORY
Cool down + Stretch out
Crossover Symmetry “Plyo” or “Iron Scap”

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