12 Jan 2016

Warm Up:
Mobility 5 mins

DYNAMIC:  (10 Mins)

1 length each:
Bear crawl
crabwalk
Inch worm

Wall slides (standing)
Bow and arrow stretch (lying down)
T's Y's I's (3 x 10)

WOD: (25-30 mins)

A) 5-3-1                  Rx2:                 Rx3:
Rope Climbs        Rope Climb       Weighted Pull Downs
Muscle Ups          Ring Dips          Box dips or negatives

Rest until 10:00 min mark

B) 15-12-9        
Thrusters (95/65)     Same               DB Thrusters
Pull Ups CTB           Pull Ups         Ring Rows

Rest until 20:00 mark

C) 21-15-9
HSPU                     Push Ups         Any Push up mod
Wall Balls                 Same             Any other weight
(20/14)

SILVERS:
A and B with appropriate mods (Rx3)