1 April 2016

Warm Up:

Mobility

1 t & b rig to redline:

bear crawl

crabwalk forward one length/crabwalk backward back


sets of 10 of each:

active/passive hang

scap push ups

birddog

banded face pulls

(standing) wall slides


WOD:  JT  compare to Dec 2015

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups


Rx2:

Neg HSPU (abmat allowed)

Neg Ring Dips

Push Up


Rx3:

Box Walkout to plank and back to pike

Box (or off barbell) dips

Lowbar or neg push ups