WOD: Tuesday 240430

Haven’t had a chance yet to congratulate all of the people who have competed in the CrossFit Quarterfinals, the weightlifting meet, and the Festivus Games. Way to represent Sanctify!

• Coaching Notes

We are starting off the day with some Freestanding Handstand Practice today. The goal is to get 10:00 minutes on the clock and have athletes practice and accumulate time with a progression today to start moving the needle forward and progressing their skills. This will lead us into and warm us up for the main component of the day which will be our Team PRVN Tuesday workout which is meant to be a big community event and we want you all to get involved and tag us on instagram so that we can share your stories and create engagement worldwide for the PRVN community. This workout will be a fun triplet of Wall Walks, Double Unders, and Wall Balls. And by fun… I mean challenging and one that will take a good amount of grit and pacing to do correctly. Have fun, tag us on social with #TEAMPRVN and get after it today.

gymnastics practice:

For quality: Freestanding Handstand Hold, 10 mins

metcon: "The Balrog"

4 rounds, 3 mins each, for max reps of:

Complete in teams of 2.

4 Wall Walks

50 Double Unders

5 Wall Walks

50 Double Unders

6 Wall Walks

50 Double Unders

7 Wall Walks

50 Double Unders

Max reps in remaining time Wall Balls, 20/14 lbs

Accessories:

4 rounds for quality of:

10 Strict Chin-ups

10 L/10 R Single Arm Dumbbell Rows, pick load

Dumbbell Gun Hold, pick load, 30 secs