Tuesday WOD 11/16/10

Met-Con

Warm Up:
1000m Row
20min of Gymnastic Skill Work
Handstand Walks
HSPU Holds and Press's
Muscle Up Transitions
Rope Climbing Tech.

-CFHQ-
AMRAP in 12min:
35# DB Thrusters 9 (used 35# KB's)
15ft Rope Climb 1

*Rest 15min*

-CFD-
3RDFT:
70# KB Swings 20
Burpee's 15