Wednesday 4-4-2012

Warm-Up

Freestanding Handstand work

WOD #1

Snatch from blocks (Blocks should allow the bar to rest just above the knee)

-Work up to a heavy single

= (205#, 225#, 235#, 245#, 255#)

WOD #2

4 Rounds:

4 Bar Muscle Ups

20 Double Unders

6 Unbroken power cleans (185#)

20 Double Unders

3 Thrusters (185#)

Rest 1min.

Total Time = 9:02 - 3:00 = 6:02

After Party

Parallel Bar Dips

5sets x 10reps