15 Dec 2014

Warm Up:
Dynamics
Squat therapy - Work through this SLOWLY for QUALITY

TGU - 3 x 2 (1 per side)
Work on keeping body tight, slow and deliberate movement, pause at each transition.  Look for imbalances side to side and focus mobility in those areas

SKILL WORK:  Spend 10 MINUTES working on Muscle Ups or Strict pull up skills

WOD:  Compare to May 1, 2014
"KAREN"
150 wall balls for time
14/20 to 9/10

Rx2:  14/20 to 8/9

MOD:  Less weight

SKILL WORK:

MOBILITY:
Pigeon
Couch
Rollout posterior chain