11-21-2013

Warm Up

6 Rounds of:

5 KB Swings 53/35

5 Box Jump 20"

5 Push Ups

Skill

Handstand skill - nose-toes-hips

Strength

HBBS

Males: 45x5, 65x5, 85x5, 95x3, 115x3, 135x3, 155x3, 175x3, 185x3, 205x3, 225x3, 245x3, 265x3, 285x3, 295x3, 305x3, 315x3, 325x3

Females: 35x5, 55x5, 75x5, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 185x3, 195x3, 205x3

Select 6 sequential sets. Repeat the second set twice after top set. DO NOT MISS REPS.

WOD

12 min AMRAP

5 Push Press @ 65% of BW

10 Ring Dips

15 Double under

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