Class WOD 4/26
Warm-up
CFNH Shoulders/Hips/Core
10 + 10 arm circles forwards + backwards
10 Trunk Twists
10 Ceiling to floor touches
20 second samson stretch/leg
Next movements in table top:
5 T-spine rotations/side
5 Bird/Dog
Next in Plank:
10 Shoulder Taps
5 calf raises/leg
3 Eccentric push ups with down dog hold
Next lying on ground x 2:
10 Hollow rocks
10 Supermans
Back to standing:
5 air squats
5 jump squats
10/leg/direction leg swings

THEN:
500 row or 400m run
Skills
PWBT: Metcon (Time)
Partner Wall Ball Toss 150 total - every 50, run 200m
RX weight:14/10
WOD
WOD: Metcon (Time)
Partner WOD. Partners will always run together. Other reps must be split 50/50

10 Rounds:
100m Run
20 RKBS 70/53
20 Push Press 95/65

Immediately after Finishing 10 Rounds, accumulate 5:00 plank hold between partners (not included in your score for the WOD).