040412 WOD WEDNESDAY

HOPE EVERYONE WAS ABLE TO  GET IN AND ATTACK SOME WEAKNESSES YESTERDAY AT THE GYM. I'VE PUT TOGETHER A LITTLE STRENGTH/SKILL FOR YOU GUYS TO START, FOLLOWED BY A MODERATE METCON. PLEASE BE SURE THAT YOU SIGN UP FOR YOUR RESPECTIVE CLASS. THANKS.

STRENGTH:

OVERHEAD SQUAT REVIEW, TROUBLESHOOTING, WARMUP

THEN...

OVERHEAD SQUAT 5-3-3-1-1


http://www.youtube.com/watch?v=Tc2SU0PR-o8
255# OHS TIM D.

METCON:

3 ROUNDS OF:

20 BURPEES
7 RING HANDSTAND PUSHUPS
5 DEADLIFTS 315/225#

FOR TIME

*IF YOU DON'T HAVE AT LEAST 12-15 CONSECUTIVE HANDSTAND PUSHUPS, DON'T EVEN THINK ABOUT TRYING RING HSPU'S

**IF YOU DO REGULAR HSPU'S, DOUBLE THE NUMBER OF REPS

***IF YOU DO HSPU'S FROM A BAND OR BOX, TRIPLE THE NUMBER OF REPS