Monday - 2.18.13

2010 WA Sectionals
*Event 3*

Technical - 15 Minutes
KB Arm Bar to TGU Progession (25 / 15)
*the KB Arm bar saved my shoulder.  Those of you with crappy OH stability or bad shoulders will love & hate this movement.  The goal is to work from a full Arm Bar (15 second hold) to a full TGU.  3 reps each shoulder & you just might graduate to the Windmill progression.

WOD
4 Rounds - As Many Reps As Possible
60 seconds each station

• Wall Balls
• Ground to OH* (95 / 65)
• Box Jump (24" / 20")
• Row** (calories) -or- Double Unders
• Rest

*Ground to OH - snatch, clean & press, clean & jerk, power clean thruster - just get it from the ground to OH! 
** Rotate through the ROW so as many people as possible get on the machines.