“Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” ~Benjamin Franklin
Skill work: Handstands
(Part of our new programming cycle for the 2012 year will be to implement a concentration on a skill movement each week. This weeks skill movement is handstands: go to link and watch videos on progressions-learn it, live it, do it!)
WOD: 21-15-9 reps for time:
Deadlift (135,225#) no more than 60-65% of 1rm.
Burpee Box jump (20,24”)
415 Competitor:
Run: 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds
OR
C2 Row: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds
