Announcement: Hey all, I wanted to write a quick update to you about Mark Iverson. He fell while doing sprints during testing week and banged his knee up, actually requiring surgery to attach some torn tendons. Last night he had to revisit the surgeon due to a hemorrhage in his thigh, very painful. Please let your prayers and thoughts be with him as this has made him have to take 3 months off of work, and even worse than that, he is isolated to his couch for the first time period.
If your able, chip in to bring him a meal. http://www.mealtrain.com/view/?id=iLoW%2b%2fT1Xwc%3d
Lift: Back Squat 3x3
WOD: This WOD has a few options. Be diligent and make it a good workout for you. NO INJURIES! It is mostly your responsibility!
21 - 15 - 9 of:
Pistols - S Back Squats with 50% of the weight you used for your 3x3 lift, C 26/35
Handstand Pushups - S Real good Pushups, C Deficit (wrists below ears)
*Begin each round with a 400 m run or 500 m row
*End each round with 35 sit-ups
"WOD" = "Workout Of the Day".