Wednesday – 082113

A new challenge last week, medball throw sit-ups!  Definitely harder than they look.

A new challenge last week, medball throw sit-ups! Definitely harder than they look.

  • Since the morning classes have been quite busy, we have given Aaron some help for the 8:30 and 9:30 classes in the form of Daniel a.k.a. Big D!  From here on out, Daniel will be assisting those classes.
  • We have coconut water for sale again.  It is $1 a can, just like last time.  The cans are 10 ounces, a perfect amount for making protein shakes.
  • Don’t forget to check out Scott’s post in the group about the WOD shorts.  If you are interested in getting a pair, please go to the eXalted Store and “purchase” a pair.  The price says free right now, but this is just to see how many people would get a pair.  The men’s shorts will be $49.95 and the women’s $44.95.
 

Warm-up
Toes to bar and pistol skill progressions.

Workout of the Day
You are going to pick two movements that you are weak at. Then, in a even/odd 20 minute EMOM, perform the two movements in such a way to practice them, but not challenge your conditioning too bad. For example, when Will did this on Sunday, he chose to do 30 double-unders every odd minute, and 4 unbroken muscle-ups every even minute. Britt did 5 chest to bar pull-ups and 8 two pood kettlebell swings. The CTB pull-ups were not enough though, she probably could have done 7 reps.

,