W.O.D. 1.9.15

Skill:

Handstand Walk

Take 15 Minutes to work on your Handstand Walk.  Shoulder taps and/or kicking into a handstand are some variations that will also prepare and strengthen the shoulders.

Met-con:

Every Minute on the Minute complete:

20 Double Unders 

use the remainder of the time to complete 2000 Meters on the Rower

Record total time to complete the 2K

(The double unders should take approximately 20 seconds, scale the number of Double Unders each minute or modify to single unders to keep the intensity)

Community Notes:

Good luck to Jerry, Cate and Aimee competing at the Masters Arctic Blast this weekend at CrossFit Central Bucks in Warminster.

Quote:

“If you plan to build walls around me, know this—I will walk through them.”

 ― Richelle E. Goodrich