Tuesday, October 16, 2012

WOD 16 Oct

3rds for time of:
Sots press 45/35lb, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters

See you at 1530

WOD Demo with Broward CrossFit - video [wmv] [mov] [HD mov]

Subs for handstand walks
!.  If you are just starting kicking up to a wall and holding for 15 seconds or doing a wall walk up and holding for 15 seconds is probably enough.
2. Chest taps.  Kick upside to a wall.  Lift one hand touch your chest.  Replace on the ground.  Repeat.  10-15 reps should suffice.
3.  Wall walk. Kick up to the wall.  Move sideways down the wall 15 M using the wall to balance.

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