25 Mar 2014

Warm Up:
100 DU's
Squat therapy
Mobility - 15 minutes

Tabata short shuttles (red to red)

WOD:
15 Minute circuit, 1 min at each station, score is rep count, for rowing 10m= 1 rep

Turkish Get Ups (no load)
Rowing
Box Dips
Hollow Rocks
Lunges (no load)

Silvers:
200 single skips OR 40 DU attempts
Squat therapy
Mobility

SKILL/STRENGTH:  3 x 3 per side TGU

WOD:  Same as regular class, replace hollow rocks with sit ups if necessary