WOD 19th April 2017

18 Apr WOD 19th April 2017

Coaches Warm Up

Metcon Pick 1 Option

1. DU 3×50 unbroken
2. Interval AB 30/30 x6
3.5rds 10x Burpee Box Jump 60 sec rest

Strength: Waiter Walk Build up to a heavy 2 lengths of the box each arm. Once core stability goes and you lose position, you stop

Work Capacity

L3

2RFT
50x Lunges
50x Med ball Russian Twist 20/14
50x Push Up
25x Pull Up

L2

2RFT
40x Lunges
40x Med ball Russian Twist 20/14
40x Push Up
20x Pull Up

L1

2RFT
40x Lunges
40x Med ball Russian Twist 14/10
40x Push Up scale as needed
20x Bar Pull Up/Ring Row

Mobility

Seated Hamstring LAX release, Glute Foam Roll 60 secs each side