Monday, September 21st, 2015

WOD:

For time:
21 one-legged squats (use weight if proficient)
15 clean and jerks (185/130or155/105or135/95)
9 muscle-ups (sub strict progression or 21pull-ups/21dips)

(https://youtu.be/5jhWOSoWhs8?t=3m33s)

Rest 5 minutes

Then, for time:
21 Handstand push-ups (if proficient go strict or deficit)

15 snatches (165/115or135/95or115/75)
9 muscle-ups (sub strict progression or 21pull-ups/21dips)

Cool Down: run 400m,200m forward and 200m backwards