22 Dec 2015

Warm Up:
Dynamics (5 mins)
Mobility (5 Mins)
Squat therapy (to be done together as a group, on coaches count)
Coach will tweak your squat form in preparation for wall balls

10 rounds 5 sec hold in bottom of squat, 10 sec rest
Working on perfect form

Review:  Wall balls (5 mins)
Set up
Proper positioning

WOD:  30-20-10 (5-7 mins) GHD Sit-ups and Wall balls
30-20-10 reps, for time of:
GHD Sit-up (use medball with feet in db's or tire)
Wall Ball, 20/14 lbs
Rx2:  regular situps
Rx3:  less weight/height on wallballs

Open Gym:
pick a gymnastics skill progression to work on