13 Jan 15

Warm up:
1 lap around the gym
1 length bear crawl
1 length crabwalk forward
1 length crabwalk backwards
1 length seal walk
1 length inchworm to plank, not full push up

Strength:   To be done together as a group
1 set max hollow body hold
1 set max L sit hold (hanging)
1 set max plank hold (forearm)
1 set max handstand hold (mod is full pike off box)

5 x 1 SLOW AS YOU CAN GO negative pull ups

ROW:
2 x 400 m row
2 x 1000 m row
2 min rests btwn rounds
Score includes rest

WOD:

ANNIE Compare to Oct 6

50-40-30-20-10
Double Unders
Sit Ups

Rx2:  DU Attempts
Mod:  Parallette Hopovers

BOOTCAMP:
Same warm up
same strength work
same row

WOD:  10 MIN AMRAP
2 rounds, each station max reps in one minute and rotate
1) Low box step ups/step downs (SPEED)
2) Parallette hopovers
3) Red line to red line short shuttles, each width equals 1 rep, must touch red lines to start and finish
4) Skipping (singles)
5) Sit Ups

SILVERS:

Strength:
5 x 5 Back Squats

Gymnastics Strength:  Same as regular class

WOD:  ANNIE with singles