21 Jan 2014

Warm Up:
Mitch's Warm Up
(Ring Dips as negatives, pull ups and push ups are scapular)
Shoulder mobility

SKILL WORK:
3 sets Handstand Bear Walk around the box from pike position (there and back around the box equals one set)

3 x 3 Strict Handstand Push Ups (goal is to get full pike position off the box if you cannot do strict off the wall)

WOD:
A:  5 Rounds
20 DU
3 Strict Pull Ups (NO KIPPING)

2 mins rest

B:  5 Rounds
6 short shuttle lengths (red to red width)
3 TTB

SILVERS:

Warm Up:
Mitch's pick 10
Squat Therapy

STRENGTH:
3 sets of 3 negative pull ups
5 x 3 Back Squats

WOD:
A:  5 Rounds
20 Step Ups
3 Push Ups

Rest 2 mins

B:  5 Rounds
6 lengths short shuttle sprints (red to red width)
3 Knees to Chest