6th October 2019

WOD WOD, October 7, 2019

Sprint Finish

Warm-up
A) 3 Sets:

30 Second reverse grip passive hang
10 x Glute Brideges w/1 sec pause
10 x Shoulder taps from kneeling position
5 x SA KB Press into 20m OH carry P/side

B) HPC tech

Z- Press (Weight)
E3MOM x 4

8 x Z Press 3111
Into
8 x Feet elevated RR

*Build in load on Press, stick to tempo

Metcon (Time)
For time : 10 minute cap

3-6-9-12-15-18-21

Bar facing burpee

*5 x HPC after each set of burpees

Rx : 50/35kg
RX + 60/40 ( Burpees must be a jump )

OPTIONS:
Burpees : Step Over / Nurpees
HPC : Reduce Load

COOL DOWN
Post WOD corrective

8 x Cat cow
8 x Rocking Adductor P/side
8 x Bird dog ( 4/4 )
8 x T spine rotation ( 4/4)

x 2-3 sets

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