TODAY'S W.O.D:

A. Every minute for 9 minutes:
     1st minute: Nose to Wall, Handstand Hold, 45 seconds
     2nd minute: High Step-ups x 8 (30”/24”), 4-per side
     3rd minute: Knees to Elbows x 8

B. Every minute for 14 minutes:
     Front Rack- Back Stepping, Stationary Lunges x 8. Load remains the same. 
**Last completion date: 07/09/15. 

C. Complete as many rounds as possible in 12 minutes:
     5 Front Squats (60kg/45kg) + 5 Handstand Push-ups (strict, no kipping)
**Last completion date: 04/11/11

Record scores to Members Area. 

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