WOD - Wednesday, 4.13.2016

Yoga for CrossFitters Clinic with Yoga Nanda Long Beach
 

When: Saturday, April 16th 12pm-1pm
Where: Active Life Athletics

When: Saturday, May 14th 1pm-2pm
Where: Yoga Nanda Long Beach

Sign up sheet will be on the desk.  Please sign up if you will be attending.



CROSSFIT

SKILL: In 1 minute, accumulate as much time in a tripod as possible -rest 30 seconds-
Spend 30 seconds in a standing straight leg hold on each leg -rest 30 seconds-
In 1 minute, accumulate as much time in a supinated bar hang as possible -rest 30 seconds-
In 1 minute, AMRAP HSPU or Wall Walks -rest 30 seconds-
In 1 minute, AMRAP Alternating Pistols or Reverse Lunges -rest 30 seconds-
In 1 minute, AMRAP Muscle Ups or Ring Rows

PARTNER WOD:
AMRAP in 20 minutes in Teams of 2:
Partner A-200m Single Arm Farmers Carry (53/35) Switch arms at turn around
Partner B-15 Box Jumps (24/20) -switch and complete, then-
Partner A-Row 400m
Partner B-15 Kettlebell Swings (53/35) -switch and complete-

FITNESS 

A) 6 min AMRAP: 30 DU (sub 60 singles), 8 burpees, 8 pull ups

B) 3 RFT:200m run, 24 walking lunges, 24 moutain Climbers (12 on each leg), 12 toes to bar