11 Feb 2014

Warm Up:
10 t & b shuttles
2 lengths crab walk
Squat therapy (pick two)
3 x 1 wall walk
1 x 10 scapular push ups
1 x 10 Scapular pull ups

Shoulder & Hip Mobility

WOD: 2 Rounds for time:

1000m row
9 Knees to Elbows
7 Ring Dips (modification is negatives)

SILVERS:
Same warm up, instead of wall walks, plank holds on the wall 3 sets max hold
Squat therapy

WOD:  2 Rounds for time

650 m Row
9 Ring Rows
7 Box Dips