Friday 3-15-2013

 In WODs

Warm Up

5 min. Rowing

10 min. Mobility Prep for Saturday (Hips, Shoulders, Calves)

Skills

GHD Sit Ups

GHD Hip Extension

Snatch Balance

Hollow Rocks

WOD

Part I.  Double TABATA

Hollow Body Rocks

Handstand Holds

Part II.

10 min. to find Snatch Balance Heavy Single

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CF Teens

Same as CF Adults

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Travel WOD

Accumulate 5 minutes of handstands (against wall if needed)

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Mobility WOD

13.2 Prep – http://youtu.be/bxiFg0C_jXg

For front rack prep – http://youtu.be/98WdBPPohPM

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