Monday 13th February 2017 – WOD

To be performed before the class

In 5 mins complete:

• 5 Slow Power Stance Squats
• 5 Slow Air Squats
• 5 Slow Sumo Stance Squats
• 5 Slow Surfer Squats Each Side
• 10 Bouncing Hamstring Stretches
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Across The Chest

WOD 1

In 20 mins complete:

• 5 x 3 Deadlifts

*build to a heavy triple and hold across the 5 sets 

*lift heavier than 30/01/17

Additional Work: NA

16 min EMOM:

• 3 Strict Pull Up RX+5
• 5 Burpees RX+6
• 7 KB Goblet Squats @20/12kg RX+24/16kg

*complete all of the movements in a minute

*scale reps if needed