08/29/2011

Warm up;

10 Handstand hold 3 seconds
30 sit up’s
2 min wall sits
1 suicide run

Xfit WOD;

AMRAP 12 mins:
5 Deadlift (75#/55#)
5 Hang Power Clean (75#/55#)
5 Front Squat (75#/55#)
5 Push Jerk (75#/55#)
5 Split Jerk (75#/55#)

The ending position for each movement is the starting position for the next. No need to re-rack or put the bar down, just move to the next movement for 5 reps. You may put the bar down and rest briefly after the 5 split jerks.

Immediately after the AMRAP:
Death by Burpees for 10 mins

Post reps to comments.