Wednesday 7th December 2016 – WOD

Before the class, in open gym

3 rounds of:

Jami squat drill

10 glute bridge with 3 sec pause

WOD 1

Coaches warm up game

In pairs 8 min amrap of:

1 shuttle run to rig and back
10 jumping jacks
1 shuttle run to rig and back
10 air squats
1 shuttle run to rig and back
10 mountain climbers
*Alt with partner, you go I go
*while one person is working other person holds a plank

Additional Work

Rest

3 rounds for time of:

12 hang clusters @ 60/40 RX+ 70/45 Tasters: 12 sdhp – 12 Thrusters
400m run Tasters: 400m row/ski

*15 min cap