Announcement: Team WOD Tomorrow/Friday at 5:30 PM…
Please note: TCCF will be closed next Friday night 11/13/15…
Pre-WOD: Bike 30 calories, inchworms – 10 meters, walking lunges – 20 meters, 3 x 3 kipping swings, 10 ring dips
Skill: GHD Sit-up (Video) …practice in small sets with a spotter, using correct form …Chris Spealler on the GHD (Video). The standard for a GHD sit-up is to touch the floor with alternating hands and touch the pad at the top with two hands
Post-WOD: 3-way shoulder, foam roll
With a Running Clock Complete 1 Minute Rounds of:
Stationary Bike ~ Arms only, for Calories
Kettlebell Swings 35/50+#
4 rounds/16 minutes…
Post 4 separate numbers: max reps for your slowest round of each movement.
Post them in the order listed above, regardless of where you start the WOD.