09.06.13 Friday

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--STRONGER--

(ALL LEVELS)

15 min handstand practice

* practice handstand either stationary up against wall or moving

--BETTER--

15-12-9

OHS 

OTB Burpees

(L1) - (135/95)

(L2) - (95/65)

(L3) - (choose # work technique)