Atsugi WOD
21-15-9
Bench Press (75% Bodyweight/50% Bodyweight)
Jumping Lunges (21-15-9 EACH Leg - Crossfit is hard)
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Skillwork - Watch this video at least twice http://www.youtube.com/watch?v=tk9MogjNas4&feature=related; note the progression and then execute the whole cycle 3 times with PVC. This is now part of your everyday warmup.
States WOD
30-20-10
Push up
Jumping Lunges (30-20-10 EACH Leg - see above)
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Skillwork - Watch the same video and execute with a broomstick... or anything else long and hard you have lying around. This is now part of your everyday warmup too.
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