Tuesday, Nov. 19, 2013

There’s nothing like snatching off into the sunset . . . (Thanks for putting up with the paparazzi, Keaka. This photo wasn’t his idea.).

111913 WOD

A. 4:00 Tabata

Alternating double-unders

Windshield wipers

B. Skill – push-ups

You think you know, but you don’t. We learned a lot about deconstructing this basic movement at the Movement & Mobility Certification. Get ready to get schooled.

1. Work on technique / torque

2. 3 x 10 with perfect form

C. Five rounds for time: *

20 lunges (10/leg) with bumper plate overhead (25/45)

20 burpees

* Compare to 041312

>> On-Ramp

Three rounds for time:

20 walking lunges (10/side)

20 burpees