Wednesday 4/24/13

Skill Work
Hollow Rocks
Beginner- Practice learning where you are at in the progression to maintaining a hollow position on the floor.  Practice hollow rock progressions, give yourself a lot of time and reps with this.

Advanced- 3 x ME hollow rocks, no breaking extension of shoulders, elbows, hips, knee joints on hollow rock.  Then complete 5 slide to hollows on the gymnastics mat.

WOD
WYAC Team Tryout #1
4 Minute AMRAP of:
10 Power Snatch 75/55
10 Toe-2-Bar

Rest 1 Minute

2 Minute Max Effort Double Unders

Rest 1 Minute

4 Minute AMRAP of:
10 Wall Balls 20/14
10 Kettlebell Swings 70/55

Basics
4 Minute AMRAP of:
10 Push Press 75/45
10 Sit-Ups

Rest 1 Minute

2 Minutes Max Effort Single Unders

Rest 1 Minute

4 Minute AMRAP of:
10 Wall Balls 14/10
10 Kettlebell Swings 45/25

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