01 Dec 09
Tuesday
Warm-up
3 rounds
30 second Hand Stand Hold, followed immediately by 3 reps
10 Kipping Pullups to the Chest
20 second L-sit hold
10 x Back extenstion
15 x Air squats (increase speed each round)
10 x Double Unders

Strength Work
Deadlift 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
5 rounds for time:
15 x Thrusters 95lbs men/65lbs women
15 x Kettlebell Swings 55lbs men/35lbs women

Finish with 10 minutes of stretching.