Wednesday 20, October 2010

Strength:

Power Cleans

3-3-3-3-3

Skill work:

Handstand holds
and or
Handstand push ups

Metcon:

AMRAP 12 minutes
5 KB swings HEAVY
7 box jumps 24/20inch
9 pull ups (18 if using band)

New Hero WOD from man site for today will be done tomorrow!!! :0)