Sunday Feb 23

Warm Up
500 Meter Row/ 400 Meter Run/ 25 Cal Airdyne Athletes Choice
 +

• 3 rounds of:
• 5 swings on the rings
• 3 Inch worm 
• 5 Shoulder dislocates
• 5 Air Squats

Skill Work:

A: Kipping Pull ups and Toes 2 Bar

• The shape
• The swing

B: Pistols and the progression

• Shin Alignment
• Counter balance

C; 5 Rounds of:

10 Pistols(5 ea side)

10 T2B/V snaps/ Pull ups- based on skill level

10 Box Jumps

200 M run

Handstand Push Ups 2-2-2014

Zone 1 work

• Bear Crawl
• Lunge walk
• Hurdles
• Inch worm

Mobility: Shoulders and hamstring concentration

Skill review:

• Frog stand
• tight core 
• Falling safely

5 minutes of skill set lead into HSPU

• Handstand holds (newbies)
• Handstand Walking practice( Int) 

10 minutes HSPU work as a group

WOD: Concentration is on FORM here!

10-8-6-4-2 of:

• HSPU- modified to Floor/box or handstand position)
• Deadlift- 185/155
• 30 Dbl Unders or 50 singles