Do several rounds with increasing weight. Be careful & warm up the hammies first. This is very good for your overhead squat.
3 Windmill R +
3 Windmill L +
2 Turkish get-up (one R one L)
10 min to find weighted pull-up 3 RM
10 min to find weighted dip 3 RM
Warm up deadlift, then five rounds for time of:
275 pound Deadlift, 7 reps
7 Handstand push-ups
From CFHQ SUNDAY 121209
WOD Demo at Trident CrossFit
Today sub 1 to 1 wall walk ups if you are unable to HSPU
Try the reverse hyper!
"The Reverse Hyper" with Louie Simmons - video [wmv] [mov] [HD mov]