Coached Class
First Class at 9:45a
Warm up
- 200 Meter Jog
- Spider Man Stretch – 3X30 sec/side
- Pigeon Stretch – 30 sec/side
- Kettle bell Squat Hold – 1 minute
- Lower Back – 30 sec/side
- 10 Passthroughs
- 2X10 Therapy Squats
Click here: to see Demo Therapy Squats
Skills and Drills
Muscle Up Progressions
- Body Weight Row 3-5 sets of 4 reps
Pre-WOD: 5 – 5 – 5 – 5 – 5 Deadlift 80%
Click here: to see Demo Deadlift
WOD: 20 AMRAP
400 Meter Run
- 5 Handstand Push Ups
- 10 Deadlifts (155/105)
- 15 Lateral Bar Hops