15 Jan 2015

Warm Up:
10 laps around the gym
Shoulder mobility & Stability
10 per side Bird Dogs
3 x 1 per side Turkish Get Ups
5 sets Hollow body to superman to hollow body

Strength:
Bench Press
5 x 3RM

WOD:  21-15-9
Plate carry sprints 35/45
Medball cleans 14/20

Plate carry will be lengths (red line to wood wall)
You may carry the plate however you like

BOOTCAMP:
Same warm up

Strength:
Tabata Plank hold
Tabata Hollow body hold

WOD:   Same as regular class

ROW: 6 x 400 m row/1:30 rest btwn rounds

SILVERS:

Strength:
Max wall sit
10 x 1 Negative pull ups
3 x 10 Ring Rows

Skill:  ROPE CLIMBS

WOD:  Same as regular class