NOTE AN UPDATE TO THE WOD
27 May 09
Wednesday
Warm-up
30 Double unders
3 sets of pullups
3 sets of GHD situps

WOD
Handstand push up
5 sets of 5 reps (start with the hands on the ground and progress to more height with each set i.e. ground, 25 pound bumper, 45 pound bumper, stack 25 pound bumper on 45 pound bumper, stack two 45 pound bumpers)
Each rep the top of the head should touch the floor.

Rest 2 minutes

For time:
5 Rounds
400 meter run
30 Kb Swings (53lb men/35lb women)
30 Jumping Ring Dips

Finish with 10 minutes of stretching