Last WOD of 2012!
For time:
30 Handstand push-ups (Scaling-sub box HSPUs)
50 Back Extensions
30 Knees to elbows (Scaling - Sub-knee raises)
225/135 pound Deadlift, 30 reps - (185/105-I) (135/95-B)
40/20 pound Dumbbell push press, 30 reps (30/15 - I) (20/10-B)
50 Kettlebell swings, (1.5 pood/1 pood) (1 pood/25# DB-I) (25# / 10#)
Row 20 calories
10 Muscle-ups (sub 3 pull-ups & 3 ring dips per MU)
For time:
30 Handstand push-ups (Scaling-sub box HSPUs)
50 Back Extensions
30 Knees to elbows (Scaling - Sub-knee raises)
225/135 pound Deadlift, 30 reps - (185/105-I) (135/95-B)
40/20 pound Dumbbell push press, 30 reps (30/15 - I) (20/10-B)
50 Kettlebell swings, (1.5 pood/1 pood) (1 pood/25# DB-I) (25# / 10#)
Row 20 calories
10 Muscle-ups (sub 3 pull-ups & 3 ring dips per MU)
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