May 12, 2016

a) WARM UP:

3 rounds:

  • 8 ring rows
  • 8 air squats – 5 secs to lower with 5 secs pause
  • 8 arm circles – each direction
  • 8 neck rotations – each direction
  • 8 ankle rotations – each direction

Then,

  • Scap activation
  • Row 750m at 80-90% effort

 

b) WOD:

EMOM for 6 rounds:

  • Min 1 – 3-5 Bar Muscle Ups (scale: jumping BMU with barbell on rack)
  • Min 2 – 10 single arm OH KB steps (53/35).  Switch each round, you will end up doing 3 sets per side
  • Min 3 – 8 Box (or Bench or plates) Jump Overs (no touching the top)
  • Min 4 – 8 single arm KB swing (ea. arm) (53/35)
  • Min 5 – 20 sit ups
  • Min 6 – 8 burpees

Remainder of class: coach led group mobility (coach’s choice).

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