TODAY’S W.O.D:

A. Every minute for 25 minutes:
     1st minute: Handstand Hold, 45 seconds,
                          use the wall or freestanding
     2nd minute: High Step-ups x 10 (30”/24”),
                           5-per side
     3rd minute: Strict Knees to Elbows x 8
     4th minute: Hip Extensions x 15 reps
     5th minute: Hollow body Hold x 45 seconds
*Compare to 01/06/17.

B. Mobility 101 @ 10AM:
Point of Interest: Piriformis

C. Strength 101 @ 6PM:
"CrossFit Open WOD 13.1"
AMRAP in 17 minutes:
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max rep Snatch (210/120)
*Compare to 10/11/13.

Post progress with skills from A and reps/loads for C to Members area or comments.

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