Workout of the Day: Wednesday, 6.26.13
BCCC Measurement times today:
11:30 – 1:30 Greg
Below, Nick and Joco during last Wednesday’s metcon.
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Shoulders as needed, 5 minutes. Handstand Walk-up or Hand Balancing (Free-standing or Wall-Assisted) for 1 minute. Tripod Practice, for 3 minutes. Handstand Push-up Negatives for Proper Shoulder Positioning, complete at least 5 reps or work on the kick-up. Practice the Kipping Handstand Push-up if you have it, 3 minutes.
SKILL WORK: The Muscle-Up
CONDITIONING: “Cynthia” : AMRAP in 20 minutes of: 3 Muscle-ups, 6 Handstand Push-ups, 9 Steps of a Plate Loaded Overhead Walking Lunge (45/35)