21-15-9 Reps each of:
Handstand Push-Up (Head to Floor)
Fran and the Pike Push-up:
Benchmark day today. Combining handstand push-ups with deadlifts is an interesting combo that hits everything the faster you deadlift. Waiting for the shoulder strength to return becomes a frustrating game after the deadlifts tire you and the HSPU’s start to add up.
Watch the below video for a good low bar back squat. We will be learning those and high bar back squats on Wednesday! Get ready to get down in the hole!
Tonight after the last WOD Zach (pictured below) did us a huge favor by installing everything necessary to hang another set of rings for muscle-ups, skin the cats, etc. He also did two MU’s after he finished. If you see him give him high fives and chest bumps! The rings rock!
CrossFit Belltown is hosting a nutrition seminar with Todd Widman Wednesday night (tonight!) at 6:30pm. Cost is $10 and I know at least a couple of you are attending as well as The Compound crew. Trust me it’s worth it. Put down the Bon Bon’s and Miller Lite and go!