S/S/S:
pic courtesy of muscle-base.com
Weighted Dip
Establish 5 Rep Max
Post heaviest successful 5 rep set to Comments/LogWOD
Use chains, dumbbells, kettlebells, I don;t care. Strap on weight and make them count (read: full range of motion)
WOD:
3 Rounds for Time
15 Handstand Push Ups
20 Backward lunge (bar in the front rack position) (95/65)
Post time to Comments/LogWOD
Video courtesy of Forbes Performance. Keep the bar in the front rack, step your foot back, lunge, push back up to feet together, move other foot back, lunge, push up and move feet back together. Simple, right?
For Handstand push ups, you can go strict or kip. Either will work today.
Cash Out:
Chest Stretch (see notes) 2 min per side
video courtesy of CrossFit West Sac
Banded anterior hip stretch -2min per side
Firebreather Piece (Done outside class on your own time):
Beginner) 3x Max Lean and Rest (push-up position), 1min rest
Video courtesy of the US Army
Intermediate) 3x Max Dumbbell crucifix hold 25/10
Video courtesy of CrossFit Hardcore
CrossFit Team Offutt Tactical Fitness 