Thursday February11, 2016

**Active Recovery**
A) Interval: Rowing
• 500m x 5 @ 28 SPM
• Rest 90s

B) Gymnastic Strength: Pick 2
• Strict MU: 1-2-3-4-5-4-3-2-1
Static HS Hold: 40s
• Bent Arm PU Hold: 4x60s
• Weighted Dips: 5x5 AHAP
• Weighted Pull-up: 5x5 AHAP

C) Skill: Pick 1
• Double Unders: 5x60s 1:1:1:2
• MU Progression: 5x3
• Handstand Walk: 5x30ft
• T2B/KTE: 5x8

D) Mobility & Maintenance:
• Sitting Floor: 3 Minutes
• Wall Slide: 2 Minutes
• Squat Hold: 4 Minutes
• Thoracic Windmill: 4x15 (ES)

Never let what you can't do get in the way of what you can!

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