April 16th 2014

7am and 4pm strength
5×3 Overhead Squat with a pause at the bottom
5×10 Single arm bent over row with KB/DB as heavy as possible (5 each arm)
Warm Up
A) Warm Up on the Board
OR
B) 5×3 Behind the Head Split Jerk
WOD
AMRAP in 20 minutes of:
5 Handstand Push Ups
10 Pull Ups
15 Kettlebell Swings
20 Ball Walls
25 Double Unders