TUESDAY 100309

12 DAYS UNTIL SECTIONALS

WOD1:
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

OR

Five rounds for time of:
15 L-Pullups
5 Handstand push-ups
10 One-Legged squats

Chin above bar for L-Pullups. Top of head to ground for HSPU. For the one-legged squats, alternate legs. If you can't do a pistol yet without assistance, hold onto something while doing them and omit time constraints - work on the skill itself, not racing the clock. Same goes for HSPU. Let's get good at movement, not just fast.

WOD2: (Competitors only)
Snatch 1RM