27 Feb 14

Warm Up:
Dynamics including inchworm
10 x scapular push ups
Hip Mobility:  Banded flossing, couch stretch, pigeon

Strength: 3 x 10 each side Bulgarian Split Squats (adv with Dumbbells)

WOD:  Groups of three, wallball is timer

9 MIN AMRAP
10 Wall Ball
Weighted rope drags (45# plates)
Handstand Hold (modification is inclined wall walk to comfortable hold height)

Cash Out:  3 sets of 10 Reverse Crunches - These should be slow & deliberate, think about curling into your belly button and rolling up one vertebrae at a time, focus on pelvic tilt

SILVERS:

Warm Up:
Dynamics
Skipping
10 x Scapular Push Ups
Hip Mobility
Squat therapy

Strength:  3 x 10 Dumbbell walking lunges per leg

9 MIN AMRAP:  Groups of 3, wall ball is timer
10 Wall Ball
Weighted Rope drags
Wall plank hold

Cash out:  3 sets of 10 Reverse crunches (same as above)