Up the ladder

Nick | 03/04/2015 | 6

We’ve got another long one today and we’ll be using our skill portion of class once again to prepare ourselves for the large number of movements by not only taking some time to drill them and choose a proper scale but to warm them up by doing more than a rep or two of each before jumping in.  There is a lot going on here.  We’re going to have to shift from single leg stability and balance to spinal flexion extension with some pushing and jumping to squatting and pressing to hanging and pulling (and maybe pushing) to hip extension and midline stability before we move back through to the beginning of the ladder.  Be present, and take it one step at a time and it will be over before you know it.

WOD:

10 Pistols (L)
10 Pistols (R)
20 Burpees over bar
20 Thursters (95/65)
20 CTB (Bar Muscle Ups count as 4 reps)
40 Kettlebell swings (1.5/1)
20 CTB (Bar Muscle Ups count as 4 reps)
20 Thursters (95/65)
20 Burpees over bar
10 Pistols (R)
10 Pistols (L)

*20 min cap