CFD Field Day Saturday, June 16th, 11am-2pm!

More info and RSVP here!

WOD for Wednesday 061312 — Click Here For Today’s Schedule
Rings
Take 20 minutes to practice on the rings – inversions, ball ups, skin the cats, levers
–Rest–
5 Rounds For Time:
10 Burpee Wall Ball
20 Med Ball Situps

Post Workout Time To Comments
For the skill segment, practice basic skills on the Rings.  Start with ball ups and inversions.  Then progress to skin the cats and levers.

For the conditioning workout, use the same size Med Ball for both movements.  For Burpee Wall Ball, you will drop on do your burpee with your hands on the ball.  As you come up out of the bottom of the burpee, complete a wall ball shot…red line for everyone.  Complete your situps by holding the same ball with outstretched arms for every rep (similar to a Turkish Situp).

Alec and Rick do Burpee Wall Balls (they need a higher target, but you get the idea)
[youtube]http://www.youtube.com/watch?v=45GnV4DjkjU[/youtube]