CLF will be open fom 9-9 today
Row 500m
3 Rds
10 Pass Throughs
10 Ovhd Squats
10 Situps
10 Pullups
Skill
Handstand Holds: Attempt 3x max handstands against wall, freestanding, on rings, etc. Make it challenging. Try to hold each attempt for more than 60 sec
WOD
5 Rds for time
10 Wall Climbs
10 KTEs
20 Box Jumps (24/18)
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
If you can't make it in today, do the following:
5 Rds for time
10 Wall Climbs
10 V-up situps
20 Jumps over a cooler, a toddler's scooter, a toy chest, etc
Post WOD time
Charr: 14:36 (3 rounds)
ReplyDeleteMicheal: 9:52 (3 rounds)
Ryan D. 18:22 4 rds. Ugh
ReplyDeleteMelissa- 9:52 modified
ReplyDeleteEvan-Jerry's Benchmark-5:45
Hayden- Jerry's Benchmark- 5:20