Militant CrossFit: 15-March-13

Happy Friday!

After a good week of 1RM and PR's all around we'll finish off with a bang!

Warm up:

3 Laps
Then 3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Then 30 sec handstand holds:
4 x 30 sec rest 1 min between.

Then:

WOD
5 rounds
10x Push press (115#/75)(95/55)
11x KB swings (53#/35#)
12x Box jumps (24/20 inch)

For those who did 13.2 and are sick of Box Jumping and Push Pressing try this!

3 rounds
Overhead squats (95#/75#) 21-15-9x reps
KB swings (53#/35#) 9-15-21x reps
Run 400m