“thursday 6.6.13”428722 260671300743783 1014502195 n

 J* not impressed!

Warm-up:

          handstand hold :20 band rdl 15 x3

Skill:

           hspu: demo (hspu)

Strength:

        Press: 4x8 65-75%

        rkb swing: 4x20 unbroken (70/53)

WOD:

         21-15-9

         hspu

         slam ball

         push-ups

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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