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
Ran 5k for lunch, very slowly. Don’t forget it’s Keith’s Birthday.
8 Full + 3 HSPU
6 full + 3 hspu
5 full + 3hspu(10 lb plate &ab mat)+5 pull ups (red band )+4 TTB
HAPPY BIRTHDAY KEITH!!!!!
8 full
Happy Birthday Keith and Josh Farmer!!
5 Full
8 full+3 hspu+5pu+2ttb
8full+3+5+4
7 Full+3HSPU+5PU+4TTB
9 full
5 full+3HSP+5PU
6 Full+3 SP (115 lbs)
8Full+3HSPU
6 full +3hspu +5pu
8 full.
7 full, went two seconds over time. (15lb/10lb plate + ab mat, red band kipping, knees to elbow)