“The men and women who change the world are not blessed with exceptional insight. They merely choose to keep pushing, risking, and betting when it would be perfectly prudent to stop.” — Jon Gilson
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders: Pecs, Upper Traps, Lower Traps, until 10 past.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Cat Stretches, Wrist Stretches, Plank, Hollow Rocks.
SKILL: Handstand Walking
METABOLIC CONDITIONING: “Don’t Go To Texas, Tony:” 5 rounds for time of: 20 ft handstand walk, 20 hollow rocks
If you can’t Handstand Walk more than a few steps at a time, shorten the distance to 5 attempts at walking as long as you can.
GYMNASTICS at 730pm with Sammy:
3 Rounds for Time:Bridge Hold, 1 minute15 Ring Dips15 Bridge-upsRing L-sit Hold (Sub: ring support), 1 minuteRest, 1 minute
Cash-Out: 3 Burpees for every break in holds
Top Scores of the Day:
Men: Hunter (216), Reid (236), Aaron (341)
Women: Record (314), Cassie (324), Angie (359)
Rookie of the Day Award: Anna Luber – rx’d in 616 and Matt Hsieh – 15 reps in 10 minutes at a HUGE percentage of bodyweight.