6 Jan 2014

Warm up:
Dynamics
achilles mob
ankle mob
calf mob

Skill work: 3 x 200m row
focus on:
Quick pull/slower return
Rigid torso/shoulders back
drive knees out/hinge at hip
maintain neutral head position by staring at the chain

WOD: compare with Jan 7, 2013
Skipping circuit
100 singles
100 knees up
100 singles
100 bunny hops
100 skiers
100 singles
100 fast (running) skips
50 left foot
50 right foot
50 double unders


Cashout: tabata shuttle sprints (wall touch)