Announcements: West Point MWR presents "West Point WOD for Warriors", 9 November 2012, Friday evening here at West Point. MWR is looking to expand beyond the typical 5 km races and the event is open to all Cadets, members of the West Point community, and the surrounding area (NYC, etc.). Mark your calendars now! Registration is coming soon - for $30 you get a t-shirt & a spot in the competition held at Building 500 (near the hospital). There will be both a recreational and competition division. Within the recreational division, there are scaled options for all ability levels - Beginner, Intermediate, and Advanced - so even if you are not ready to throw down as rx'd on the WOD, you can still compete, and get an awesome West Point WOD for Warriors t-shirt. The Competition division will be as prescribed, performance judged by a grader, and athletes will compete for various prizes. If interested in helping out as a grader (can still compete in recreational division), please let me know - firstname.lastname@example.org
Equipment needed: 1 x medicine ball per pair; after the WOD, select a kettlebell of your choice
Warm-up and instruction: 10 minutes - split group in half for 5 minutes of instruction on each event.
Kettlebell swings - demo and instruction (Matt)
Wall ball shots - demo and instruction (Adam)
WOD: Today's WOD is a partner WOD, so pair up with someone who is about your same ability level and get after it!
20 x wall ball shots (20/14) at 10' target
Switch with partner and rest until they complete 20.
NOTE: After each person has completed 20 WBS, that is ONE round complete.
Rest 2 minutes and then do the cash out challenge.
Kettlebell swings - select the weight of your choice
Post partner's name, number of rounds complete for the partner WOD, and then weight and reps completed with the kettlebell swings.