Skill:

GHD Intro

• Hip Extension
• Back Extension
• http://media.crossfit.com/cf-video/Functional Fitness_GHD.wmv check out the link

Option A.  3 Rounds

• Partner handstand kick up holds x 5
• Partner fireman’s carry 20yrds x 2
• Ring rows x 10
• GHD x 10

Option B.  3 Rounds

• Handstand to wall kick ups x 5
• Partner wheelbarrows 20yrd x2
• Kipping swings x10
• Good mornings x 15

WOD: For Time

• 50 Air squats
• 10 Hand release push ups
• 40 Box jumps
• 10 Hand release push ups
• 30 Air squats
• 10 Hand release push ups
• 20 Air squats
• 10 Hand release push ups
• 10 Air squats
• 10 Hand release push ups