Warm Up: Coach Led
10 Cals
10 Sec Spider Lunge (Static Hold)
10 Quarter Squats (Hands Above Head)
30 Sec Overhead Ball Stretch
10 Cals
10 Spider Lunges (Dynamic)
10 Half Squats (Hands Above Head)
30 Secs Overhead Ball Stretch
10 Cals
10 Jumping Spider Lunges (Explosive)
10 Full Depth Squats (Hands Above Head)
30 Secs Overhead Ball Stretch
WOD: 5 RFT
RXD Option:
*** OHS MUST BE PERFORMED ***
5 RFT:
10 OHS (50/35)
8 DB S/A Devil Press (22.5/15)
5 Pull Ups
20 DB Lunges (22.5/15)
200m Row
SCALED Option:
*** OHS MUST BE PERFORMED ***
5 RFT:
10 OHS (35/22.5)
8 DB S/A Devil Press (15/10)
5 Pull Ups
20 DB Lunges (15/10)
200m Row
Core Finisher:
3 sets x 15 reps
MB Sit Ups
MB Mountain Climbers
MB Stir the Pots
Accessory Work:
3 sets x 3 reps
Snatch Pulls
Power Snatches
Push Jerk
Top Up:
2 mins on / 1 min off
AD
X 2, 4 or 6 sets
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