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Wednesday, November 05, 2014

WOD

Start at 0:00
3-4-5-4-3 For Time:
Muscle Ups
Squat Snatch (pick weight)

If no muscle ups, do burpee pull-ups instead at 2:1
 
At 20:00
3 Rounds for Time of
21 Wall Balls
14 Handstand Push Ups
7 Deadlifts (heavy)

If no handstand push-ups, do round 1 of: 1 set of max rep DB shoulder press (pick a weight where you get at least 15 reps) round 2 of:  Max second Handstand Hold, round 3 of: 1 set max rep DB shoulder press (pick a weight where you get at least 15 reps)