Friday December 2nd

Same warm up all week

Deadlift 5,5,5,5,5, – If you look like a dog pooping you are doing this wrong.. no rounded backs. drop weight, get the form, have someone video you, get that back locked in and then add weight.


Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

*Wod’s are not the time to practice handstand push ups. Absolutely no crashing on your heads.  Handstand push ups are a skill we will be happy to teach you, but not during the middle of a wod. There are progressions to everything depending on where you are at. A handstand hold might be the first progression we use for someone, but handstand push ups off the box are what we might use for someone else.

A little reminder as we finish out the test week. We all fall off track.. we all hit bumps in the road.. when I don’t do as well as I like at anything I always think of this quote. Whether its diet, business, workouts, or anything. You know what you have to do to get better next time we do these wods in 8 weeks.. now do it!!

“Do. The. Work. Every day, you have to do something you don’t want to do. Every day. Challenge yourself to be uncomfortable, push past the apathy and laziness and fear. Otherwise, the next day you’re going to have two things you don’t want to do, then three and four and five, and pretty soon, you can’t even get back to the first thing.” Tim S. Grover