1-23-14

Skill work:
40 pistol squats (alternating legs)
30 push-ups (fingers pointing toward feet/hands backwards)
20 Strict Pull-ups
20 Strict Dips
then work on "Skin the cat" for 5 minutes on high or low rings or pull-up bar

Metcon:
"Diane"
21-15-9
Deadlifts (225/155)
HSPU

This is a bench mark day doing "Diane". So be sure to record your times and weight for these workouts. We need to be seeing progress throughout our program, and recording our workouts for the "Girls" is the best way to do that.