Friday, March 8, 2013

Bird's Nest Friday


The bird's nest is a great shoulder and hip stretch.


WOD for Benchmark Friday 3/8


21-15-9 reps for time:
handstand pushup
ring dip

compare to 09DEC2011. Post results to whiteboard.


CGO 13.1 Strategy and Tips - The Outlaw Way

Using the metronome tip:

Daniel Tyminski currently sits at 9th worldwide.


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