Benchmark WoD for December 13th, 2013

Day 82 of the CFD Burpee Challenge

Warm up: Agility Ladder

Technique: Kipping HSPU and Ring Dips

WoD: “J.T.” 21-15-9 reps of:

Handstand push-ups a) 1 Abmat ROM b) Banded c) Box
Ring dips a/b) Banded c) Bench dips
Push-ups a) Wormy b) from knees c) Wormy from knees

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

MOB: Lax Shoulders, Pecs, Pec/Shoulder insertion

Leave a Reply

Your email address will not be published. Required fields are marked *