WOD: Wednesday, November 13, 2013

Today is Active Recovery, Rest, or Technique Work for most of you. Have some fun today, and leave something in the tank for the next few days.

 (A) Wall Ball/Wall Thruster Demo, then

  • 8 Single Wall Balls for Height
  • Take short breaks between each attempt

(B) Scoop Throw Demo,  then

  • 8 Single Scoop Throws for Height
  • Take short breaks between each attempt

(C) Rotational Wall Pass Demo,  then

  • 4 Rounds of 6 Rotational Wall Passes/Side
  • Take a short break between rounds

(D) Side Wall Pass, then

  • 3 Rounds of 6 Side Wall Passes/Side
  • Take a short break between rounds

(E) Underhand Pass, then

  • 2 Rounds of 5 Underhand Passes
  • Take a short pass between rounds

(F) For time:

  • 500m Row OR 400m Run
  • 40 Russian KB Swings
  • 30 Wall Balls
  • 200 Farmers Walk
  • 30 Burpees
  • 40 Sit Ups
  • 500m Row OR 400m Run
  • Pending availibility of rowers (and size of class), you may start on Row and end on Run or vice-versa.

Bottom of Toes to Bar. Photo by Rafael Vega