WOD 090711

ANIMAL CROSSFIT- BRILLIANT!

STRENGTH:

DEADLIFT 5-5-5-5

I WANT IMMACULATE FORM. IF YOUR SPINE EVEN GOES NEUTRAL ON A SINGLE SET, DROP WEIGHT AND START OVER- THE SET WILL NOT COUNT. WE'RE NOT GOING FOR WEIGHT, WE'RE GOING FOR FORM!

METCON:

10 ROUNDS OF:

5 HANDSTAND PUSHUP BURPEES*
5 TOES TO BARS
5 BACK SQUATS 135/95#

FOR TIME

*TO DO THE HANDSTAND PUSHUP BURPEES- FROM A STANDING POSITION, DROP TO THE GROUND SO THAT YOUR CHEST AND THIGHS HIT THE GROUND, GET BACK UP TO FULL EXTENTION, DO A HANDSTAND PUSHUP.

**IF YOU CAN'T DO HSPU'S, SUBSTITUTE A CLEAN AND JERK WITH SCALED WEIGHT PER YOUR TRAINER