12 Feb 2015

Warm Up:
4 Rounds
5 Laps jog
5 Push Ups
5 Hollow body
5 Ring Rows

MOBILITY:  Include scap work

WOD:
 21-15-9
Calorie Row
Toes to Bar

Rx2 & Silvers:  Knees to arms or toes to rings

MOD:  Knees up or sec. hang

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SILVERS:

Strength:
Gymnastics:  1 x 10 Negative pull ups/1 x 10 negative push ups/ 1 x 10 hollow body to superman (hanging)

Barbell:  Push Press

WOD:
21-15-9
Calorie Row
Knees to arms or Toes to rings
MODS: Knees to chest or seconds hang