WOD for Sunday 042813 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Make up any missed strength segment from the past week
In teams of two, trade off rounds for AMRAP in 20 minutes:
8 KB Thruster – Right
Overhead carry 20m – Right
8 KB Thrusters – Left
Overhead Carry 20m – Left
(As heavy as possible w/ unbroken Thrusters+Carry)
Post Strength Training Loads and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
For the conditioning workout, work with a partner and alternate rounds. 20m is the equivalent of 10 lengthwise mat lengths or 15 widthwise mat lengths. Working with one arm at a time is going to really challenge your midline stabilization!
OPEN GYM today from 10am-12pm! Please stay out of the way of the WODs!
One arm KB Thrusters