Wednesday 11th January 2017 – WOD

The lovely Hannah Day has been WODDING hard for 6 months this week

WUWOD

To be preformed before the class

10 air squats with 5 sec pause in the bottom *move side to side to find tight areas
10 alternating pigeon stretch
10 goblet squats with a 5 sec pause in the bottom 20/12
10 side lunges
10 air squats
20 dislocates

*take your time feel the stretch!

WOD 1

Coaches warm up game

EMOM for 10 mins in pairs:

12 pull ups/ ring rows
and
7 burpees

*1 partner starts on pull ups and other on burpees then switch
*complete both in the minute
*scale reps if needed so you can complete both in a minute

Additional Work

30 mins before class complete:

5×3 Strict Press

*Build to heavy triple and hold across the set
*RECORD IN YOUR CFN JOURNAL

WOD 2

For time complete:

100 back squats @ 52.5/35 RX+ 60/42.5
EMOM 20 double unders RX+ 30/ 30 singles

*NO racks
*Start with double unders
*15 min cap