WOD Weds 3/12/14

Please note, due to inclement weather we will be canceling the evening (8-9pm) CrossFit practice.

9-10am CrossFit will be held as regularly scheduled.

AM WOD:

Warm Up
3 Rounds:
50 Single Under
5 Squats
5 Ring Row
5 Ring Push
3 KB Swing
10 Shoulder pass Through
30 Sec each leg Sampson Stretch
30 Sec each leg Calf Stretch

WOD
15 Burpee
10 Push Press 65 Lbs
15 MB Slam
10 Ring Rows
15 Air Squats
10 KB Swing 
15 Sit Ups
5 Rounds For Time

MOB
30 Sec each leg Sampson Stretch
30 Sec each leg Chair/Wall Stretch
30 Sec Frog
30 Sec Butterfly
3 Rounds

Evening AT HOME WOD

MOB
30 Sec each leg Sampson Stretch
30 Sec each leg Chair/Wall Stretch
30 Sec Frog
30 Sec Butterfly
3 Rounds

Gymnastics:
10 Min Handstand Practice (against the wall)

WOD
For Quality:
100 Perfect (narrow) Push Ups
3 V-Ups Every time you stop to rest during your set of 100 Push Ups.

MOB:
1 Minute Straddle (pancake)
30 Sec Butter Fly
30 Sec Frog
3 Rounds

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