Wednesday 12/4/19

Warm up: 3 Rounds
6 hollow rocks
6 Downward dog calf stretches
Jog to end of fence and back
12 sec active hang
12 DU’s (scale changes ea round = big singles, fast singles, penguin claps)

Strength: None

WOD: 30 min AMRAP
Buy in: 150 DU’s (performed once only)
Run 400m
Row 500m
10 GHD sit ups

Accessory: 3 x 30 sec ea
Calf stretch at rig
Chaos side plank with hip abduction

For the WOD DU scalle will be only x 2 today, however athletes who can
do any number of DU’s should aim to perform DU’s. If 150 is
unrealistic, set a goal (i.e. 50 DU’s, then finish with 200 singles).
Remind athletes that GHD sit ups are very potent and can easily be
overdone. Athletes may scale to standard sit ups or weighed sit ups
with a weight that allows for 10 unbroken reps.