W.O.D. Wednesday 10-30-2013
Safe travels to Rich and Trina as they head to South Dakota.
Skill Work – Ring Pushup 5 min
Work on stability on the rings; hollow body, shoulders slightly ahead of hands, thumbs turned out (show the biceps)
Scale – banded ring pushups / plank hold
WOD – Partner Medball – 7 rounds of;
15 Wallballs (Partner A)
10 Medball Situps (lock legs/toss back and forth 10 each)
15 Twists (each side/each partner)
15 Wallballs (Partner B)
Strength – Prowler Push AHAP
10 seconds on 50 seconds off
Look for the barbell mash up! Matt Nations will be happy.