WOD
2 minutes on 1 minute off for 6 rounds (18 minutes)
15 Push ups
10 Pull ups
Max Wall Balls
Rest 1 minute
Score = Total Wall Balls
Fitness: 14/10
RX: 20/14
RX+: 30/20 (12 Chest to Bar)
Murph is on the horizon. Murph is a 1 mile run 100 pull ups, 200 push ups and 300 air squats + a 1 mile run. A great workout and a great time here at CFH. We will throw a cookout and make a day of it! Do not miss it. After Murph we always hear how the push ups slow people down. The reason for this is lack of form and accountability during class workouts and maybe some overall strength and stamina. But, if use good range of motion and follow the coaching cues of elbows in and core tight ect, it will help tremendously. Remember today is when you study for the test. If you study with the TV on while you drink beer, you will fail the test (short your range of motion and go for speed over form). If you study, listen to your teacher and prepare, you ace the test. Today we study.
Take a few minutes to catch your breath then the coach will lead you through the next portion.
The mid-line WOD today is challenging. Remember we are focused on quality over quantity. If you can hold a good hollow rock for 10 seconds do that rather than a crappy hold for 20.
Mid-line WOD
20 Seconds of Hollow Hold
20 Seconds of Flutter kicks
20 Seconds Rest
6 Rounds
