Wednesday 130413

 

On the road WOD, Sara B squatting kids in line at the Happiest place on Earth Disney Land”
Dynamic Warm-Up-Mobility
Prepare for…

Skill: Handstand Practice- HS on wall, free standing, HS walk, HSPU, or freestanding HSPU, Rings or Parralletes HS hold.
** Goal is to just to get comfortable being inverted in a GOOD position.


WOD :”Quad 3″
4 min AMRAP
20 Double Unders * 30 Singles (*Every time you break, do 5 air squats)
3 Muscle Ups

Rest 1 min

4 min AMRAP
20 Double Unders /30 Singles (*Every time you break, do 5 air squats))
6 C2Bpullups
6 Ring dips

Rest 1 min

4min AMRAP
20 Double Unders *30 Singles (*Every time you break, do 5 air squats)
6 Pullups
6 Pushups
**Scale for MU is Ring Rowing MU, or double it and do that many 6 strict pullups and 6 dips

Team cool down: Hip mobility, banded, lacrosse balls 5-7min

CF Endurance:
Bike 30k

Then

12min AMRAP
10 reps of ea Double KB of: 16/12kg
Cleans
Press
Snatch

 

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