Tuesday 3-22-16 WOD

Proud coach moment of the day goes to this gir right here. Amy came in to do her open workout and was about to scale it because "my handstand pushups aren't that great". We set up her line and she made her handstand pushup look effortless. Not only did she get through all her deadlifts, wall balls, and get off the rower. She had only ten seconds to spare when she got from the rower to the wall and nailed her one HSPU! 

Moral of the story. Don't limit yourself before you even have a chance to see of you're capable. 

"You miss 100% of the shots you don't take"  Wayne Gretzky

Tuesday 3-22-16 WOD

CrossFit:
A.
3 Rounds NFT

5 Strict HSPU (add deficit as needed)
6 Alternating DB squat Snatch (build to a heavy weight)
10 Pistols (5 on each leg before switching legs) add weight as needed.
60 DU's

B.
3 RFT
5 Ring Muscle Ups (or dips)
6 Squat Cleans 110/155#
7 C2B Pull Ups
8 Burpees

Fitness:
A.
3 Rounds NFT

5 Strict Seated KB press
6 Alternating DB power or squat Snatch (build to a heavy weight)
6-8 Alternating Pistols (Scale as necessary)
30 DU's or 90 seconds DU work

B.
3 RFT
5 Dips
6 Double Bell Clean & Front Squat 40/60#
7 Pull Ups
8 Burpees