Saturday 02.23.13

Beth doing a handstand mid-half-marathon...on a port-a-potty

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No IFS, ANDS, OR BUTS

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Saturday Funday where you choose the WOD. 

Think about how you would like to make progress today.

WOD Choices

25 min AMRAP

11 thrusters (155/115)*

14 ankles-to-bar

7 muscle-ups**

NOTES:

* Do heavier than usual weight for your thrusters. Don't worry. You can do it.

** Substitute for 1 muscle up = 3 pullups + 3 dips

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Painstorm XIII 

"Unlucky For Some" 

(May 2006) 

3 Rounds: 

200 m burpee broadjumps (a.k.a Beck's burpees)

15 deadlift (bodyweight)

15 pullups

200 m Beck's burpees

15 kettlebell swings (53/35)

15 handstand pushups

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"Elizabeth"

21-15-9

cleans (135/95)

ring dips

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"Jackie"
x 1, 2, or 3 rounds
1000 m row
50 thrusters (45#)
30 pullups