14 Nov 2014

Warm Up:
10 t & b shuttle runs
Sets of 10 per side:
Teacups
Arm circles forward
Arm circles reverse
Calf raises
Ankle circles

3 Sets of 5 Parallette pass thru's

6 Mins accumulated Hang time
Each time you drop you do five burpees

WOD:
50 Box jumps (20/24)
1 length broad jumps
40 Box dips
1 length forward crab walk
30 Ring Rows
1 length backward crabwalk
20 V Ups
1 length frog jumps
10 Push Ups
1 length somersaults - TUCK THAT CHIN!
(Yes, these will be uncomfortable, we know that.  Do them anyway.)

Rx2:
Box Jumps - Lower box
Knees bent for dips
Ring Rows - legs bent or feet positioned so hips are not aligned under the bar, i.e. feet under the bar
V Ups - v sit ups or regular sit ups
Push Ups - low bar push ups (no negatives or snaking,  if you cannot do a chest to deck push up without your thighs touching the ground, you will use a bar)