Thursday, 12 December 2013

Warm-Up:

3 SETS

    x 30 DU

       15 squats

       5-10 ring dips (if an athlete cannot do ring dips, then they need to do 5 jumping ring dips and practice the hold at the top for at least 5 seconds)

       15 pass throughs

       5-10 push press with 45lb bar

Learn:

Skin the cat (demonstrate and then have everyone practice to their own abilities.  BE CAREFUL!)

Core Strength: (5 min)

5 x 30 sec “L” hang from bar / x 30 sec rest (the goal is for people to hold their legs out straight, but just holding knees to chest is a good scale)

WOD: (cap at 12 minutes, any longer means they should be doing a lighter weight)

“Grace”

For Time:

30 cln & jrk (135/95)