WOD 21/4/16

***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***

***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: [email protected] Thanks!***

Monthly Mobility:

Skill: Shoulder mobility drills

Strength Gymnastic Push:

1)Pike push ups 5*max reps 2)Negative HSPU 5×3
3)Partial HSPU 5xMax reps
4)  Strict HSPU 5*8 (deficit if needed)

MetCon: For time

400m Run
200m run with plate 25/15kg
400 m run
200 with plate

Speed Deadlift
Conventional deadlift 10*2*50-70%

MetCon: For time
50 Sumo Deadlift high pulls
100 KB russian swings
150 Air squats

*reps can be done in any Order