6 May 2014

Warm Up:
Tabata Row
3 sets for quality 2-4 wall walks (nose and toes at the top)

Shoulder & Hip mobility

WOD:

5 Rounds:
Run 400 m
5 Pull Ups
4 Pistols (total, alternating legs)
3 Push Ups

Rx2:  10 Ring Rows/4 Pistols assisted/3 box or plate push ups or negative down, knees up (no push ups from knees allowed)

SILVERS:
Warm Up
Tabata Row
one length inch worm
one length bear crawl
one length forward crab walk
one length backward crab walk
squat therapy

Strength:  6 x 3 per side dumbbell split squats (bulgarians)

WOD:
3 Rounds
400m run
5 Ring Rows
4 weighted lunges (each leg)
3 Push Ups