Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RXED WOD
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1) AMRAP the following for 11 min:
50 Wall Ball’s (10kg/7kg)
40 Box Jumps (61cm/51cm)
30 HSPU’s
20 Thrusters (50kg/32kg)
10 Strict Dips
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Score = Total Reps
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then…
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2) Clean Pulls 3-3-3-3-3 (100% 1RM Clean)
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Score = Load
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EXTRAS WOD:
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See the Class/Itensity Whiteboard
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“LITE” WOD
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AMRAP the following for 11 min:
50 Wall Ball’s (6,3kg/4,5kg)
40 Step ups (51cm/40cm)
30 Piked Push-ups
20 Thrusters (30kg/20kg)
10 Seated Parallette Dips
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Score = Total Reps
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then…
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2) Segment Clean Pulls 3-3-3-3-3 (100% 1RM Clean)
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Score = Load
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Duane setting up for some clean drills