CFDC
Handstand push-ups 5 x 5 (perform 10 hollow rocks between each set)
Metcon: Complete AMRAP in 7 minutes of:
4 "plyo" burpees
8 overhead lunges (45#)
5 rounds
Post-metcon: chest-to-bar pull-ups 3 x 12
Notes: Gave a good effort tonight, both on the HSPUs and the metcon. Had to resort to a kip on the last few reps of each set of HSPUs. Difficult to make improvment on this movement without performing it on a consistent basis. Also need to keep hammering away at the pull-ups, both chest-to-bar and regular.
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