Saturday 2015.02.28

Announcement: As has been posted each day this week, today's conditioning component will start at approximately 8:15 a.m. - 8:20 a.m., so if you are Barbell Group-ing and also intend to do the conditioning, please plan accordingly.

Scott finishes off a burpee from last week's partner WOD

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit (on parallettes or the floor)

Spend approximately 1 min working on each skill/movement (so each cycle is approximately 2:00 plus transition time). Set a goal for each skill in the cycle.


Conditioning
3 rounds AMReAP of:
Row
Slapping Push-ups/Push-ups/Bar Push-ups
Box Jumps, 30"/24"
Strict Pull-ups/Ring Rows
Wall Ball Shots, 20#/14#

These are high box jumps, so if you typically scale box jumps when 24"/18" is posted, be sure to go higher than your usual box jump height. The pulling motion is either strict pull-ups or ring rows - no bands for this workout . . . and absolutely no kipping.

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Athletes will start at various stations but will proceed in the same order. Record reps for each exercise (count calories for the row) and add for your total score - post your score to the comments.


Finale
Spend 2 min/leg mobbing. You can choose from a number of different mobs - couch stretch, pigeon stretch, thigh bar mash, calf bar mash, hamstring bar mash, hyena, rolling on a ball or Rumby, etc.