11/7/12

CF.com WOD:

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

---------------------------

Globo WOD:

For Time:
40 Hand release push-ups
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Dumbbell swings,  40 pounds
20 chest to bar pull ups
Row 20 calories

Your anchor spot is going to be the pull up bar.  Set up your deadlift bar and dumbbells under the pull up bar.  This way you will not have to give up your spot until the last movement.  If the rower is taken or your gym does not have one don't wait around.  Jump on the nearest treadmill and finish with an 800m sprint instead.