WOD: Wednesday, January 8, 2014

(A) Rotational Wall Pass Demo,  then

  • 3 Rounds of 5 Rotational Wall Passes/Side
  • Take a short break between rounds

(B) Side Wall Pass, then

  • 3 Rounds of 5 Side Wall Passes/Side
  • Take a short break between rounds

(C) Underhand Pass, then

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

(D) Coach's Choice of Kipping Skill Work then:

  • Practice Kipping Toes-To-Bar
  • Practice Kipping Knees-To-Elbow

(E) Athlete's Choice of:

  • 2K Row for Time
  • 4K Row NOT FOR TIME
  • 2K Rowers should go first if we are short on rowers

Jarod. Toes to Your Face! Photo by Rafael Vega