Hopefully we will have power today. Both in the gym and our bodies.

Strength-  Handstand/Headstand holds 3 sets as long as possible with 2 min rest between.

WOD – 40 pullups 1min rest/ 60 pushups 1min rest/ 80 situps 1 min rest/ 100 air squats

These numbers are fairly low by CrossFit WOD standards but my hold is to get you focused on high intensity.  See if you can do each set unbroken.  Don’t let your mind tell you that another rep is not possible.  If unbroken is not possible, complete each set in as little breaks as possible.  1 Burpee penalty for each break.


James 1:2-4 “Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance.  And let endurance have its perfect result, that you may be perfect and complete, lacking nothing.”

3 replies on “W.O.D. Wednesday 12-28-11”

  1. Justin with 8 breaks and Will with 10. Dan smashed the squats even with sore legs. I like the effort.

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