Please take a moment to learn the new jump rope system.  We now have them color coded by the color of their handles.  The red handles are for people 4’10” to 5’3″ , the black handles are for people 5’4″ to 5’10”, and the blue handles are for people 5’11” to 6’6″.   When you hang them back up, please do so by hanging the handles up on the fence.  Hanging them by the rope can lead to bends in the rope that will impede your double under greatness.  If you cannot find the proper length for you, please do not tie knots in the METAL ropes.  You may tie knots in the plastic ones.   Also, unless you have been given expressed consent, the ropes stay here.  Go forth and treat the ropes with love.

Wednesday’s WOD:

Skill:

Handstand Work: this may be getting into a handstand for the first time, or practicing holding a nice hollow hold when inverted, or working on pushups, or even a freestanding handstand push up.  If you have no intention of inverting yourself, work on hollow holds or waiters carries or shoulder press.

Conditioning:

4 Rounds: 3min on/1min off

30 Double Unders

20 DB Power Snatch: these must be alternating and both ends of DB must touch the ground. (you choose the weight)

200m Run

**You must make it within the time cap of 3mins.  Coach to decide penalty.  If you are much faster than 3mins, make a goal for yourself to maintain that pace.

Categories: CFSL BLOG

1 Comment

Stewie · April 16, 2014 at 12:01 am

Yay

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