Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent (15’/12′)
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round
Games Bound and climbing:
Today was a new Hero WOD that was recently introduced on CrossFit.com. These WOD’s are ones we don’t need to see.
“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.”
Laura F. and the banded HSPU:
Meghann and Kamran get their kip on:
Many of you had some PR’s today. Don’t forget to ring the PR cowbell! Congrats to those who learned a footlock, climbed a rope, learned to kip or use a new band or higher box for handstand push-ups.
This month we will start a Movement & Mobility class that Rona will run. This class will focus on stretching, flexibility, mobility and the techniques you can use to improve your range of motion, work through your tight areas and explore your inner pain cave! Learning to prepare your body properly for a WOD will help you maximize your performance. Working to improve range of motion in those muscles and joints that are screaming will enhance recovery and get you back to working out or setting new PR’s or learning to move correctly. If you want to squat, press, run, pull, and push better than this class is for you.
When and how often will it be? What is the cost? How to sign up? Details to come soon.