So - we're going to try something a little different for the warm up -- a gymnastics oriented warm up that will help you build strength and work on technique. Part two will be introduced tomorrow.

Warm Up:

Option 1

A)
5 sets of:
1. Kick up to handstand x 3 attempts 
2. Ring push-ups x 5 
3. Tripod/frog stand x 10 seconds

B) Legs

3 sets of:
1. Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)
2. Kettlebell deadlifts x 10 reps (24/16 kg)

Option 2

requirements to try this -- you must already have:

• 3 dead-hang pull-ups, handstand (against a wall),
• 3 ring dips, overhead squat x 15 reps (45/33 lb. for
• men and women, respectively).

Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds

Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Hip extensions x 10 reps ( or weighted good mornings)
Notes: Handstand push-ups can be partial range of motion, and
pistols may be done to a box. As you’re coming out of the bottom
position of a pistol, raise the chest at the same time as you extend
the hip. Hip extensions are done on a GHD with the low back never
rounding. Obviously, we only have two of these 

"Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Scaling 1 - knock the reps down to 20