790, Thursday August 21st, 2014

WOD:  Christmas in August:

1 deadlift  135/185
2 man makers  10/20
3 Power cleans 65/95
4 burpees
5 knee 2 elbows
6 handstand push ups - Scale with Pushups
7 dumb bell snatches each arm (14 total) - 30/40
8 kipping pull ups
9 ring dips
10 V-Ups
11 front squats 65/95
12 air squats

*Start on the 1,
 then 2,1,
 then 3,2,1
then 4,3,2,1 and so on.

Strength: Strict Press 3x5

Skill: Handstand Walking Practice

-Holds, side to side rocking progressions, then walking

Endurance:  2 Rounds:

Row 5oo, 30 second ring hold,

Row 500, 30 Second Pushup Hold,

Row 500, 30 second handstand hold,