WOD Mon 6-24-13 “Isabel”
June 23, 2013
WOD Wed 6-26-13
June 25, 2013

WOD Tue 6-25-13

Good morning to some OHS!

Warmup:
Run 1 outdoor lap 
2 Rounds NFT:
15 sec handstand hold
10 abmat situps
5 kb swings
 
Gymnastics/Skill: Handstand Pushups
Within the 20 minute session perform 6 rounds for max reps at your personal level of scaling
– Rounds will not be timed but will be scored – write down your total score and your scaling method if necessary
– Rx’d is against the wall, hands and head to floor or with 25# plates and an abmat for your head
 
WOD:
3 Rounds for time
25 KB swing 24/16
25 Abmat situps
25 Slam Balls 30/20
25 burpees
 
– 20 minute time cap
 
Cool Down:
1) 500M easy row
2) Shoulder DROM, banded resistance
3) Seal press-up – 3 x 20 sec
4) Foam Roller – mid back – bear hug