9 Jan 2014

Warm Up:
Mitch's warm up
Set of 10 Scapular push ups and pull ups

SKILL WORK:  Pistol Squats and Toes to Bar

WOD:
21-15-9
Shuttle Sprints (lengths)
Pull Ups

Cash Out:  2 mins total time L Sit

SILVERS :

Warm Up:
Mitch's warm up
Set of 10 Scapular push ups and pull ups

Skill/Strength:
3 x 3 Negative Pull Ups

WOD:
15-12-9
Shuttle Sprints lengths
Jumping Pull Ups