Wednesday 8/7/13

Strength
20 Minutes to Establish a 1RM Front Squat

WOD
9 Minute AMRAP of:
3 Deadlifts 225/155
3 Handstand Push-Ups
6 Deadlifts
6 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups…

Continue in this pattern until time is up.

Basics
For time:
9-12-15-12-9
Sit-Ups
Wall Balls

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