28 Jan 2013

Warm Up:
Tabata Row
Mobility:
Shoulders & hips

Strength: 3 rounds max handstand hold or max handstand hold in pike position with one leg raised (adv. mod)

WOD:
7 Rounds
3 OHS
5 Box Jumps
7 V Ups

Silvers:
Warm Up:
Squat Therapy
Skipping
Mobility

Strength:  3 Rounds max plank hold

WOD:
5 Rounds:
3 OHS w Dowel
5 Burpees/Down and Ups
7 Sit Ups