Wednesday 6-19-13

Wednesday 6-19-13

Warm Up EMOTM for 10 Heavy Kettlebell Swings  SKILL Deficit Hand Stand Push Up WOD 3 Rounds for Time 10 Hand Stand Push Up 30 Meter Plate Push or Sled push  After Bash 100 Sit Ups Endurance Warm up/skill: thruster mechanics / mobility. 1. Thruster 3-2-2-1-1-1  Rest 5 minutes. 2. Run 60sec on, 45 sec off until pace/form deteriorates After party: Recover    Recover Travel WOD: 3 Rounds for Time 10 Hand Stand Push Ups 30 Meter Farmer Carries Recover...