3-19-15

Today is the day! Grab your friend and your workout shoes and come to the box! Today's wod is for everyone no matter the skill level. This will be a fun day! Don't let your friends miss it!

Warm up: 

2 laps

Walking quad stretch

Walking knee hugs

Spider walk

Samson stretch

Duck walk

High knees 

Butt kicks


 

Skill:

Handstand walks and handstand holds

In 10 minutes preform

5 handstand holds for 30 sec each against the wall

5 handstand walks for max distance


 

Wod: partner wod. Split up reps as necessary. Both partners run 400m together

4RFT

20 med ball sit-ups-sit across from each other and throw the med ball to each other and do a sit up. 

20 pull ups

20 ring dips

400 m run