WOD 201214 - MONDAY

WARM UP

Coach's Stretch

Hamstring Stretch / Hip Opener

3 RDS

6 Sumo Stance Good Morning

6 MedBall Clean

6 Yoga Push Up

10 Sec Bar hang + 4 Knees to Chest

20m Skipping High Knees

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Skill / Strength

4x8

Sumo Deadlift

moderately heavy

Superset:

3-5 Strict L-Sit Raises

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WOD

50-40-30-20-10

Wall Ball, 20/14#

25-20-15-10-5

Box Jumps

TC: 16 Mins

scaling options:

wall balls: scale the weight or do 1/2 reps

box jumps: box step-ups

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Post WOD Accessory:

25 KB Halos in both directions