WoD Wednesday – 11.13.13

Screen Shot 2013-11-12 at 9.15.42 PM

“Ambitious parents who are currently playing the ‘Baby Mozart’ videos for their toddlers may be disappointed to learn that Mozart become Mozart by working furiously hard.”

– Alex Ross –

R23:D3

Warm-Up:

21-15-9 of:

HSPU

Strict Pull Up

Mobility:

Blasting out the Hip Capsule and working Deep Hip Flexion / External Rotation.

Strength:

Rx’d

Skills:

Rx’d

Target Work:

Rx’d

Gymnastics:

Front and Side Split – 4 Minutes Each Leg / Forward.

Power MetCon:

21-15-9 of:

Thrusters

Box Jumps

Main MetCon:

AMRAP in 3 Minutes of:

10 Push Ups

10 Squats @ 135 / 95

Rest 1 Minute

Complete 5 Rounds

Conditioning:

8 Minute AMRAP of Double Unders

Core:

150s of Hollow Hold

 

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