Wednesday 2/27/13

Are you ready for the CrossFit games?  I hope so, they start in a week!  Register here if you haven’t yet!  100% gym participation!

Gymnastics Skill
A) 3 x ME “Nose & Toes” Handstand Holds – rest 60 sec.
B) 3 x ME L-sit on paralettes or rings
* The N & T is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

WOD
For time:
60 Double-Unders
3 Power Cleans (185/120#)
30 Wall Balls (20/14#)
6 Power Cleans (185/120#)
15 Toes-2-bar
9 Power Cleans (185/120#)
15 Toes-2-bar
6 Power Cleans (185/120#)
30 Wall Balls (20/14#)
3 Power Cleans (185/120#)
60 Double-Unders

Basics
50 Single-Unders
10 Shoulder Press
20 Wall Balls
10 Shoulder Press
20 Knees-2-Elbow/ Tri
10 Shoulder Press
20 Wall Balls
10 Shoulder Press
50 Single-Unders

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