WOD 2.26.13

Is this what your overhead squat looks like? Photo courtesy of www.hyperfitusa.com

SKILL:

1a) Rope Climbs: 3 x 3
1b) Hip extensions: 3 x 15
1c) Overhead duck walks: 3 x 3 (1 rep = 5 steps forward, 5 steps back)


CONDITIONING:

TEAM WOD (teams of 3)

5 rounds:

2 Rope climbs
15 Overhead Squats, 95/65, 65/45, 45/35
30 Double-unders

* Each athlete begins at their own movement station and completes either the rope climbs, OHS, or jump ropes. After all athletes are finished, they will then rotate to the next movement station and complete the second movement, then rotate to the third movement station. Continue this pattern for  5 rounds. Time stops when the last athlete finishes his/her final rep of the 5th round/3rd movement. Each team will have only 1 climbing rope, 1 bar, and 1 jump rope.

Post time and teammates to comments.