WEDNESDAY 6-10-15

Warm-up

15min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea

Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

10y Forward Beast
5 Under switches
10y Backward Beast
5 Under switches

5 Scorpion switches each way

Metcon

30min

  • Form: Metcon (Time)

50-40-30-20-10

Box Jumps
Walking lunge steps

  • Con: Metcon (Time)

50-40-30-20-10
Box Jumps
Power Clean (95/65 -- 120/85)

  • Int: Metcon (Time)

50-40-30-20-10
Box Jumps
Power Snatch (75/55)