January 7, 2016

A) Warm Up

2 RNFT:
Inch Worm (between poles)
Spiderman (back)
10 scap pull ups
10 scap push ups
30 sec door stretch (https://www.youtube.com/watch?v=hpF3CKqRTFs)

2 x:
10 wrist rocks forward and back – fingers forward
10 wrist rocks side to side – fingers pointing out
30 sec hold fingers pointing toward body

B) Skill/Strength – 12 min EMOM

Minute 1 – Freestanding HEADstand press (3, 5 or 10 reps) Also choose an appropriate press level: https://www.youtube.com/watch?v=2fbae9zztg4
Minute 2 – Ring Core Roll Outs (5-10 reps) – knees or toes, glutes stay squeezed, no sway through the back https://www.youtube.com/watch?v=ShA5vh3-BDQ
Minute 3 – Candlestick roll up to squat (5, 10 or 10 with 20/14# Med Ball)

C) Met-con

3 min AMRAP:
10 cal row
10 ring dips

Rest 3 min

3 min AMRAP:
Burpee Pull Ups

Rest 3 min

3 min AMRAP:
30 DU
Half Gasser

Rest 3 min

3 min AMRAP:
5 KBS (53/35#)
10 sit ups

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