30 Jan 2014

Warm Up:
Mitch's
Mobility

SKILL:  Pick a gymnastics skill

WOD:
Start or finish
10 x 30 sec on 2 mins off rowing sprints

5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
End of each Round do two burpees

SILVERS:

Warm Up:
Skipping
Squat Therapy
Band Mobility
Hip Mobility

STRENGTH:  5 x 3 Thrusters

WOD:

Start or finish:
Rowing Intervals
10 x 30 sec on 2 min rest

5 Rounds:
5 Ring Rows
10 Box Jumps/Step Ups
15 Squats
20 Sit Ups