Strength – PAYDAY PULL-UPS #10
Chalk up and perform a Max Set of Pull-ups. Male Athletes completing 50+ RXd and Female Athletes completing 30+ RXd will receive a One Time Free Month at ASCF….
All Athletes should perform a max set with or without a Band and those on the Band should move one color down….
Note-Max set needs to be filmed or vetted and verified by more than 1 Coach/Athlete.
Quick Skill- Pistols Courtesy of Thames CrossFit London http://www.youtube.com/watch?v=ZBGfo3V9exk
Quick Skill- Handstand Pushups Courtesy of Practice CrossFit http://www.youtube.com/watch?v=RAO7OG077Ac
Skill Progression Homework – Handstand walks…courtesy of DogTown CrossFit http://www.youtube.com/watch?v=hAxYkHNzr0U
WOD- “Girls, Girls, Girls”
It’s gonna be a long(er) one….For time….
A. 5 rounds of Mary….
5 Handstand Push-ups
B. Grace 30 Clean and Jerks at 135/95lbs
C. Annie 50-40-30-20-10 Double Unders and Abmat Situps
No Cool Down
FYI – Because you should WOD your Brain too…..
Girls, Girls, Girls – http://en.wikipedia.org/wiki/Girls,_Girls,_Girls_(M%C3%B6tley_Cr%C3%BCe_album)
Nikki Sixx- http://en.wikipedia.org/wiki/Nikki_Sixx