WOD 09/16/2014

Skill Work - 10 Mins

Free Standing Handstand Holds
Handstand Shoulder Taps

(Those that have been attempting free holds...get a partner...I'll show you how to spot each other. Others may be solely working on handstands against the wall.  Everyone that can needs to do shoulder taps.)
------------------------

WOD:   Tabata

8 Rounds of each movement
20 seconds on...10 second rest
Total of 4 mins on each movement
1 min rest between each movement

(Newer athletes...think only 80 to 90% effort here.  You're already going to be sore. Not new athletes...you should be going all out each round.)

-Push Ups

-Air Squats

-Pull Ups

-Ab Mat Sit Ups

-Row for Calories
--------------
Great stuff with Dusty Hyland on the skill work we'll be doing tomorrow.  Sorry for the late post.