• Great video clip of Letting Beauty Speak for Itself! – http://games.crossfit.com/video/letting-beauty-speak-itself
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Push Jerk 
  • 3-3-3-3-3
  • 2) Rings – L-sit Or Tuck sit or simply hold your body weight with straight arms (anatomical zero position)
  • Max hold x 5 (30 sec rest between sets)
  • then…
  • 3) Leaving every 2 minutes, complete 6 Rounds of the following:
  • 12 C2B Pull-up’s
  • 200 m Sprint
  • Score for each round = Time to complete 1 round (Every round is a mximal sprint to get the fastest time possible – if you finish in 1 min you have a full minute oif recovery time each round!)
  • Total Score = Sum of times (in sec’s) for each round
  • UWS athletes re-test on WOD from last week – 2 Rounds for time – HS Walk 10 m; 14 Pistols – alternating each leg  (16 kg / 8 kg)
  • Cool-down/Trigger Ball/Foam Roll/Stretch