Monday 3-4-13

 In WODs

Warm Up

Group Dynamic Warm Up

Skills

Judging and Movement Standards

Wall Ball Tips

Muscle Ups

WOD

We will do this in two heats to practice judging each other

Open WOD #4 from 2012

12 min. AMRAP

150 Wall Balls (14lbs on 9′ target/20lbs on 10′ target)

90 Double Unders

30 Muscle Ups

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CF Teens

Same as CF Class

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Mobility WOD

Watch this video: http://youtu.be/mNB_OROthEo

2 Rounds:

2 minutes each shoulder – bring head through with band (5:40 in the video)

2 minutes rolling the mid back with foam roller – (5:50 in the video)

2 minutes each ankle – ankle flossing (http://youtu.be/lOSvwy5jN-M)

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Travel WOD

Run a 5k

While running – 1 Burpee every 2 minutes

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