WOD Fri 2-1-13 “Karen”

WOD Thu 1-31-13
January 30, 2013
WOD Sat 2-2-13
February 1, 2013

WOD Fri 2-1-13 “Karen”

Tom in mid-flight

Warmup:
1K Row – start easy, build to moderate pace
Shoulder & hip DROM and stretches – spiderman, banded squats, lateral distraction
 
Skill: Handstands
– Don’t worry about pushups for now, just work on balance and control
– Try a freestanding handstand only after you have demonstrated the ability to perform a forward roll and ask for a spot if necessary
– Go for increments of 10 sec free standing
 
Benchmark WOD: “Karen”
As fast as possible: 150 Wallballs
Guys 20#/10′
Ladies 14#/9′
 
Cool Down: Couch stretch for quads, foam roller, stretch shoulders, and nice easy 200M walk/jog
 
Post times to comments and don’t forget to update your benchmarks log!
 
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