WOD – 30th May 2014

Warm up
3 rounds of
25 J&J
10 Samson stretch
10 Sit ups
10 Butt bridge
3 rounds of Barbell warm up
Deadlift, hang clean, push press, good morning, back squat
Skills –
Front squats
Over Head squats
WOD 1 – Strength day
Front squats (from the rack)
5×5
Overhead squats (from the rack)
5×3
*Scaling option available with Coach
WOD 2 – Core attack
15 Crunches + 15 Leg raises
15 seconds plank hold
30 Crunches + 30 Leg raises
30 seconds plank hold
45 Crunches + 45 Leg raises
45 seconds plank hold
After bash
Foam roller roller and full body stretch
Or Partner stretch
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