Monday 5-6-13

 In WODs

Warm Up

3 Rounds

10 T2B

10 Back Squats (45/35)

10 Good Mornings

Skill

Pause Back Squats

Handstand Push Ups

WOD

I. 5 Sets of  3-5 Reps

Back Squat – 3 second pause at bottom

II.  Row 1000m

immediately followed by

3 Rounds:

30 Double Unders

20 KB Swings (53/35)

10 Handstand Push Ups

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CF Teens

I. Strength: Hatch Week 5 Day 1

II.  Same Met Con as CF Class except KB weights @ 70/53

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Travel WOD

21-15-9

Handstand Push Ups

Jumping Squats

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Mobility WOD

10 minutes of hip work: http://www.youtube.com/watch?v=LlSyVwOP3d0

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