November 18th 2013

7am and 4om Strength
5×5 Front Squats @80%
ME Handstand Push Ups
After each set of Squats, immediately perform a ME HSPU
Warm Up
A) Warm Up on the Board
OR
B) 5×1 Hang Snatch + 1 High Hang Santch + 2 Behind the head Snatch Grip Push Press
WOD
AMRAP in 15 minutes of:
10 Push Press @95, 65
15 Kettlebell Swings @1.5 pood, 1 pood
10 Ring Dips
25 Double Unders