9 Feb 2015

Warm Up:
Jog 10 laps
Bottoms up press (5 per side x 2)
Turkish Get ups (6 total)

10 wall squats
10 pole squats, on last rep spend one minute in bottom position feet no greater than 6"apart, work back and forth/side to side to work ankle and calf mobility

Gymnastics Skill/Strength:
PISTOLS

If you are not proficient at pistols, work this stream:
2 x 10 High box pistol (per leg)
1 x 10 Box pistol, per leg (squat onto box of appropriate height and drive from heel off box)

If you have just recently gotten your pistols, work this stream:
1 x 10 per leg half pistol squat, work on neutral spine position for each squat

1 x 5 per leg pistol squat full depth

If you are proficient at pistols, work the following:
Hawaiian squats

WOD:
2000 m ROW
Every 2 minutes you will come off the rower and do 15 DU's

Rx2:  low box step ups (green), must be step up and step down, no jumping on or rebounding off

*Note: for classes larger than 6 people, one group will row first and the other will do the strength work first*