Tuesday 3/25/14

Skill Work
Spend 12 Minutes practicing handstands

You may work on progressions for handstands against a wall or freestanding, HSPU, handstand walk, etc

WOD
3 rounds for reps of:
40 Seconds Max Effort Double Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Snatches, Left Arm 55/35
20 Seconds Rest
40 Seconds Max Effort Double Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Snatches, Right Arm 55/35
20 Seconds Rest

Compare to 11/27/13

Basics
3 rounds for reps of:
40 Seconds Max Effort Single Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Swings
20 Seconds Rest
40 Seconds Max Effort Single Unders
20 Seconds Rest
40 Seconds Max Effort Wall Balls
20 Seconds Rest

Click on the picture to read about Sam Briggs and Rich Froning Jr. winning 14.4 (oh, they also won the CrossFit Games last year).

 

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