Thursday, March 29, 2012

***ANNOUNCEMENT***

PARTNER WOD @ 0900 ON SATURDAY

Buy In

For quality (not time):
4 x 5 Dragon Flags


Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor.  Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.

A/B WOD


6 Rounds For Time:
5 wall climbs
10 T2B
50 DU's

Scaling options:
- wall climbs: partial wall climbs, handstand holds, pike pushups on box, etc
- T2B: knees to elbow, knee raises
- DU: 3:1 singles.

Cash Out


Mobility work:
Foam roll the lats.
Shoulder mobility with lacrosse ball.
Spend about 2 minutes on each area (per side), dig deep.