W.O.D. Wednesday 11-30-11

Midline stabilization and open shoulders have been an integral part of what we have been discussing and this won’t stop today.  As well part of the perscription for CrossFit is moving large loads through broad time and modal domains.  We will accomplish this today.

3 AMRAPS

2min AMRAP revisiting our 3 handstand, 6 4ct. Mountain Climbers, 6 grasshoppers

Rest 2min

3min AMRAP your core and shoulders should be warm to perform 3 Squat Cleans, 6 pushups, and 9 air squats

Rest 3min

4min AMRAP finishing off the open shoulders and core with 3 updowns, 6 4ct. flutters, and 9 medball abmat situps.

DON”T WORRY IT’S ONLY 9 MINUTES!

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