Wednesday - 8.14.13

Dry Spell

Warm Up
3 Rounds

• 30 Seconds Hand-Stand Hold
• 5 Plate Half Moon** (25 / 15)
• 5 KB Clean & Press (each arm - 35 / 25)

**Stand with weight on the ground at your left foot. Bend down, grab hold, and hoist the weight fully overhead in an arcing or "half moon" motion, and set down on the ground by your other foot. Repeat the other direction. Crazy rotational fulcrum exercise.

WOD
18 Minute AMRAP

• 50m Farmer Carry
• 50m Sprint
• 20 Double Unders (60 singles)
• 10 Back Extensions
• 10 Sit Ups
• 5 Push Ups

*Carry something heavy in each hand - tire, KB, dumbells, water jug, sandbags, small human. Farmer carry around the 25m cone & back. Set your heavy shit down & sprint to the 25m cone & back. Never drop the weight - set it down w/ control.