“It doesn’t matter where you are coming from. All that matters is where you are going.” – Brian Tracy

Workout of the Day

Strength
Five sets of:
Deadlift x 4-6 reps (Havoc competitors keep load to under 70% for all sets)
Rest 20 seconds
Ring Push-Ups x max reps (Havoc competitors to keep at a 70% effort of potential max reps)
Rest 2 minutes

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14 @ 10/9)

http://beyondthewhiteboard.com/gyms/4530-crossfit-black-storm/2014/dec/09

Barbell Club (Temporarily replaced by Competition Prep)

A) 18 minutes to work up to a moderately heavy thruster from the ground, showing control at top with a 3 second overhead hold

B) 4 rounds
:30 work/:30 rest intervals row for meters
-after :30 rest directly into-
4 rounds
:30 work/:30 rest intervals wall balls for reps
*score as total meters and total wall balls of all rounds

C) Use any remaining class time to practice any other skills from Havoc Competition
BEYOND THE WHITEBOARD TEST BELOW!

[wod date=”2014-12-9″ leaderboard_length=”1″]