Wednesday – 180912

ANNOUNCEMENTS

WMCF Field Day

  • Saturday, September 29th @ 1pm
  • Teams of 2 (MM, FF, MF)
  • $30/team
  • REGISTER HERE!
  • If you would like an event shirt please be sure to order one on the back board!

SWOD

Handstand Walk Drills (10 minutes)
1) 12″ Line – Kick up to Handstand with 5 second hold
2) 18″ Line – Kick up to Free Handstand, extend to wall
3) 36″ Line – Kick up to Free Handstand, walk to wall
4) Freestanding Handstand Walk Practice

WOD

For time (13 min cap):
25 Box Step Ups to 20″ (50/35# DB)
50 Wall Ball Shots (20/14)
50 Abmat Sit Ups
50 Wall Ball Shots (20/14)
25 Box Step Ups to 20″ (50/35# DB)

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