28 Nov 2013

Warm Up:
Mini Skipping Circuit:
100 singles
25 Left Foot
25 Right Foot
100 bunny hop
25 Double Unders

3 wall walks
3 x 1 minute plank holds
1 min total hold time L-sit
3 x max handstand hold against wall (rest as long as you hold)
(modified:  max wall plank hold)

Hip Mobility

Skill Work:
3 sets Handstand Bear Walk (off the box, walk one complete circle left and back again = 1 )

WOD:

A:  5 min AMRAP
5 Pull Ups
5 SDHP (95/65)

Rest 2 minutes

B:  5 Min AMRAP
5 Thrusters (95/65)
5  Rolling Squats