16 Jan 2014

Warm Up:
Tabata blue Line hopovers
1 length crabwalk
1 length inchworm
2 wall walks

Squat therapy

mobility work

Skill:  Rope climbs/Toes to bar

WOD:  5 Rounds, 1 min amrap, 1 min rest
1 Thruster (70%)
2 Pull Ups

If you cannot do unbanded pull ups, you will do push ups.

Silvers:
Warm Up:
3 rounds 2 min on 1 min off skipping
Squat therapy
Mobility

Skill:  Hanging L Sit, 1 min total hold

WOD:
5 Rounds, 1 min AMRAP, 1 min rest
1 Dumbbell thruster
3 Wall Ball