Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer

Suspend This ~

You are not just a meaningless fragment... briefly suspended between life and death, allowed a few short-lived pleasures followed by pain and ultimate annihilation.

Underneath your outer form, you are connected with something so vast, so immeasurable and sacred, that it cannot be spoken of ...

Multi Planar Movment
3 RNDS
15 Suspended Rotation
15 Suspended Mtn Climbers
15 Suspended Scramble to Row
15 Full Raise to T

New movements, felt good, body control big here. Nice. I am excited to add this into my training. Great warm up.

Rest 5 minutes

KB WOD
A: Clean & Press Dbl /4 set sof 5 reps
R 60
B1 Front Squat Dbl
B2 Pull ups
R60
3 RNDS
Execute each movment for 30 seconds.
C1 Snatch R
C2 1-Arm Swing R
C3 Clean R
C4 Plank hold
C5 Snatch L
C6 1-Arm Swing L
C7 Clean L

A nice little treat on a cold wet day. I was really resistant to movement today, but this just hit the spot.