WOD for Sunday 042813 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
In teams of two, trade off rounds for AMRAP in 20 minutes:
8 KB Thruster – Right
Overhead carry 20m – Right
8 KB Thrusters – Left
Overhead Carry 20m – Left

(As heavy as possible w/ unbroken Thrusters+Carry)

Post Strength Training Loads and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

For the conditioning workout, work with a partner and alternate rounds.  20m is the equivalent of 10 lengthwise mat lengths or 15 widthwise mat lengths.  Working with one arm at a time is going to really challenge your midline stabilization!

OPEN GYM today from 10am-12pm!  Please stay out of the way of the WODs!

One arm KB Thrusters
[youtube]https://www.youtube.com/watch?v=smp5DOA9n3k[/youtube]