Thursday 9.20.12

As many rounds and reps as possible in 12 minutes of:

3 Strict Handstand Push Ups
5 Strict Pull Ups (overhand/mixed grip only)
7 Strict Toes to Bar

Rest as needed…

3 x 15 One Arm KB Power Snatches (each arm as heavy as possible) rest 60 seconds between each set

Rest as needed…

3 x the following (no rest between movements…rest as needed between sets

8-10 Pendlay Rows
10 Banded Pull Aparts
10 Barbell Front Raises

“Transfer of Power-Bench Press” with Shane Sweatt-video [wmv] [mov]

Are You Skinny Fat-CrossFit Verve


Paleo Zone For Dummies Step By Step Guide

“God gives every bird its food, but He does not throw it into its nest.” ~J.G. Holland

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