May 8th

We are taking this one outside, wear your sunscreen and your shades. 

Warm up
500m row
1 rope climb 15ft 
10xcleans with PVC
25x burpees
500m row

Andrea Ager 

Skill 
10min to perform
wall walks. hold for 10seconds. (nose to wall) 
Hand stand Push ups, strict or Kip


Wod 
3HSPU at the top of each round
10-9-8-7-6-5-4-3-2-1 Kettle bell cleans. 
20-18-16-14-12-10-8-6-4 Walking lunges with Kettle bells 

 rx 1.5-1pood
30# dumbbells 
25#dumbbells can be used.
*when lunging make sure you are holding the kettle bells up by your shoulders (front rack position) not down your side. 

if you do not understand the Wod, it looks like this


3x hspu
10x kb cleans
20x walking lunges 
3x hspu
9x kb cleans 
18x walking lunges
3x hspu
8x kb cleans
16x walking lunges
3x hspu 
etc... etc... etc.... 

The wod will be performed on the side of the building. the grassy area. 

I know sometimes people don't take the warm up or skill seriously. it is very important that we do these movements to ensure proper movement. this will allow the coach to see faults and help you as the athlete get better with movement.
Coach April