WOD 10/25

All Levels
Make up Day:
1 RM Power Snatch
Row, Wall Ball, Burpee WC Test
Back Squat

Active Recovery:
A.
*800m Jog with one exercise done for 30m, every 100m.
High knee
Backward run
Arm circles
Carioca right
Carioca left
Skip lunges
Side shuffle right
Side shuffle left
B.
*Hold for 10-15 seconds x 2
Static Wrestler Bridge
Seated oblique stretch (R-L)
Seated straddle (M-L-R)
Spinal roll (3 rolls then hold back position for 3 counts)
Butterfly
Pretzel (R-L)
Pigeon (R-L)
Heel sit
C.
*Each exercise 10 reps
Head Circles
Trunk Circles
STD Trail Leg (R-L)
STD Trail leg back (R-L)
Iron Cross
Scorpions
Inverted scissors
Inverted bicycle
Inverted crossovers
Wide outs
D.
3 Rounds
:30 Hanging Bar Stretch
:30 / leg Shin on the wall Stretch
10 DB OVHD Lunge Squat (Total)
10 DB Muscle Snatch