Saturday 11-28-15

Skill:

Work on handstand holds & Handstand Push ups for 10 minutes

3 sets of max hold

OR

3 sets of Max reps

OR

keep working for 10 min

Comp. WOD

20 Front squat (from the ground) (95/135)
30 Box jump 30/24 inch box
40 Kettlebell swings 50/35
50 Wall ball shots  20/14 pound ball

Rest 5 Minutes (from the final person finishing) Then Repeat!

Machine WOD

20 Goblet Squats
25 Box Jumps
30 KB Swings
35 Wall Ball

Rest 5 Minutes, then repeat!