28 March 2014

Warm Up:

Screw it, we're running outside.
2 Rnds:
400 m Run
2 Wall Walks
10 Sit Ups

Mobility:  Shoulders Shoulders Shoulders

SKILL WORK:  ALL SETS ARE FOR QUALITY
3 sets bear walk around boxes (handstand walk practice)
5 x 3 perfect form push up
5 x 3 negative pull ups
5 x 3 negative ring dips
3 sets max superman hold

WOD:

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

CASH OUT:  Tabata Calf raises (use wall for support)