Kick ass job guys

First of all, awesome job Cathy, Elizabeth, Steve, Wende and Abel. It was fricken freezin and you guys kicked ass on the fitness 5k.

Skill Day: We will work on

HSPU- Handstand push-ups and handstands

Pull-ups

Skin the Cats- A classic

WU: Stretch out 

Do 20 Abmat SU (butterfly); 10 squats each with 10 second isometric hold at the bottom;

WOD: “Diane”

RX’d is 21-15-9 of 225# Deadlift; HSPU (Handstand Push-ups) for time

Scaled WOD: 

21-15-9 of 

Pick your deadlift weight 45# to 225#

Push-ups: on the knees; toes; feet on chair; feet on chair and hips bent; 

Post your time and scaling

Looking cool in the shades