Tuesday, 8 October 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets, or as far as you can get in the remaining time:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

CONDITIONING
3 rounds for time:
10 Front Squats, 145/105#

• Post time to whiteboard and comments.

BEGINNER/INTERMEDIATE SKILLS
EMOM for 20 minutes:
Odd:  10 Wall Balls, 20/14#
Even:  40 Double Unders