21 Jan 2015

Warm Up: 1 T & B
Walking lunge open up into side angle pose (cross between side angle pose in yoga and a walking lunge, see link for arm position but maintain regular lunge position and more upright torso)
High knee skips
Grapevines
Butt Kicks
10 per leg Curtsy Lunge

3 sets for quality wall walks 2-3
take sufficient rest between attempts

Warm up push presses

Strength:
3 sets of
Push Press (85-90%) 6-8 reps
Rest 1 minute
Side Plank 30-45 secs each side
Rest 1 minute
Single leg hip bridge (tempo:  Hold 2 seconds at top, lowering down back to start position take 3 seconds)
Rest 1 minute

WOD:
21 Burpees
15 Thrusters (65/95)
9 Pull Ups
800m row
9 Pull ups
15 Thrusters
21 Burpees

Rx+:  Burpee over a high parallette

Rx2:  Same weight
Inverted Rows or Low bar pull up or Ring Rows

Mod:  Less weight