WOD 04-11-12

5 x 30 sec hand stand holds (30 sec rest between efforts)

then:

30 Back Squats (95/65)

50-40-30-20-10
Hands Up Over Bar Lateral Chop-Chops (50 per side, etc.)
Butterfly Sit Ups

30 Back Squats (95/65)

Notes:
Back squats will be taken from the ground, not the rack. This means you will need to clean it, press/push press/jerk it, and lower it safely into the shoulder (back) rack position. These do not need to be unbroken (i.e. you can put the weight down if you need to, but that means you have to pick it back up again). We will cover this before the WOD begins.

"Hands Up" Chop Chops means your hands need to be above your shoulders for your reps to count. Hold on your your earlobes if you need a reminder.

Butterfly sit ups are completed with the bottoms of your feet together. You must tap both of your hands on the ground overhead, and then tap both of your hands on the ground BEYOND your toes (you can put a plate there if you need a target).