23 Dec 2013

Warm up:
Tabata row or skip
Squat therapy
Mobility - focus on shoulders

Skill:  3 sets max handstand hold
Modification 3 sets max wall plank hold, as high up the wall as is comfortable

WOD:
"AIRFORCE" - 20 min cap
20 reps each movement, emom drop and do 4 burpees

Thrusters
Sumo deadlift high pull
Push jerks
Overhead squats
Front squats