Wednesday February 20th 2013

Stephen

WOD

Prep…
5 min Double under practice
Joint mobility + Banded/roller mobilization (overhead/rack position+ T-spine)

A. 3 Rounds (not for time)
2-3 Rope climbs
20 sec. L-sit
1-5 Muscle-up or 12 C2B pull-up
– Work on efficiency and the skill of these three high level gymnastic exercises
– Coaches will provide scaling and modification

B. In 5 minutes build to a 3 rep max push jerk
Immediately into…
3 Rounds for time (13:00 min cap)
7 Wall walks
9 Box jumps (30/24)
11 Toes to bar
13 Overhead squat (135/95)

Weekly Member Challenge # 10

Max unbroken reps of Kettle-bell swings (53/35)
– Perform one set of as many reps as possible