Today we will have a skill session followed by  a quick AMRAP.  Spend 15-20mins working on handstands and handstand pushups.  After this your core and shoulders should be warm for the 8 minute AMRAP of:

5 Close Grip Bench Press at 70% of 1 Rep max on flat bench

10 Flutter kicks (4ct.)

15 Air Squats

Push it! it’s only 8 minutes.


4 replies on “W.O.D. Wednesday 4-18-2012”

  1. 8 rounds, 5 presses, 10 flutter kicks, and 7 squats.

    Kudos to Jama for taking his beautiful wife out on a date!

    Good job babysitting the box Mary! Thanks for the great instruction!

    Glad to see Jeremiah at Crossfit again.

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