24 Apr 2014

Warm Up:
Tabata Mountain Climbers/Grasshoppers (alternate each round)
Mobility - focus on calf/heel cord/achilles/ankle and shoulders

SKILL WORK:
3 sets for quality
2-5 Strict toes to bar

WOD:

5 MIN AMRAP
100m sprint
5 HSPU
10 DU

Rx2:
HSPU from box or not full depth at bottom

REST 2 MINS then:

3 MINS MAX REPS BOX JUMPS (20/24)

Silvers:
Warm Up:  Johnny special
Mobility & Squat therapy

Strength:  4 x 6 Front Box Squats

WOD:
same as regular class, modify as follows:
5 HSPU= 5 Push ups (no knees; off the box or plates stacked on the floor if you cannot do them strict)
10 DU = 20 Single skips (or do 10 attempts)
 Box Jumps = Step Ups or box at comfortable height