Militant CrossFit: 13-May-13

Warm-Up:
3 Laps
2 Rounds
5 Pull-ups
10 Push-up
5 Pistols (Each Leg)

Then:
Front Squat: 1,1,1,1,1

Then:
21-15-9 reps for time of:
Handstand push-ups
Pull-ups

In the warm-up work the form of the one legged squat. If you dont have it yet, counter balance yourself with by holding a KB in front of you. Or scale to bands off the racks.

Front Squats: Working towards a 1RM here: 20 min

The WOD might require some scaling.

Subbing for HSPU:

Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.