Hey all I just wanted to say thanks again for working with me moving your schedules around so I can go to this rally. Just a reminder all of you are killing it. Everyone is looking leaner and for weights are going up as well as your times going down. Your putting the working in and now your reaping the benefits. Congratulations !
Challenge: Skills
Just because I'm not there doesn't mean we get a break. I propose a challenge and the challenge is skills. I want you to work on a skill today. I don't care what it is. Whatever you think you might need work on. I'll make a list of skills just in case you cant think of anything. Your welcome.
Double unders, handstand push ups/ walking, pull ups, ring dips, max height box jump, muscle ups, pose running, flexibility,etc. it can literally be anything. Focus on form or technique. Get creative.
And for those of you who want the bad ass award do this:
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
This WOD can be broken up into rounds on the pull ups, push ups and air squats. For example you could do 10 rounds of 10 pull ups, 20 push ups and 30 sit ups or 20 rounds of 5 pull ups ,10 push ups and 15 air squats. You can break it up however you want. Have fun ! and for anyone who does anything please post your results under the comments.
SKILLS
SKILLS
Wendy and Kurk are bad asses. We did the Murph WOD!
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