09 May 09
Saturday
Warm-up
Dot Drill (reference link on right hand side of page)
3 x 10 Hand Stand Push-ups
3 x 10 Dead Hang Pull-ups
Alternate the Hand Stand Push-ups with the Dead Hang Pull-ups

3 Rounds for time
Complete the entire WOD with a 20lb vest
200 meter run
15 Power Snatches 75lbs men/55lbs women
25 Push ups

Finish with 10 minutes of stretching