13 Mar 2014

Warm Up:
Pick 10 Mitch's Warm Up

Mobility  shoulders/calf/achilles

Skill work:
A) 2 sets for quality:  60 sec handstand hold nose and toes to wall (or as long as you can up to 60 secs)
B) L-Sit holds (on parallettes) 8 x 10 secs

WOD:
100 DU/1 Rope climb
75 DU/2 Rope climbs
50 DU/3 Rope climbs
25 DU/4 Rope climbs

SILVERS:

Warm Up:  25 calorie row or airdyne
Dynamics
3 rounds skipping 2 mins on 1 min off

MOBILITY:  Squat therapy
hip and shoulder flossing
ankle/calf/achilles mobility

STRENGTH:
6 x 4 Front Squats

WOD:
100 Skips or line hopovers/1 Rope climb up progression or weighted rope pull
75/2
50/3
25/4