2011-02-15 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Handstands, handstand pushups
I can kip hspu. I can do hspu. Today, I was able to do a hspu with 2 45# weights stacked.

WOD
21-15-9 for time
Strict press @ 55%
Barbell rows

Results
2:42 with 75# for press and rows.

After WOD
2 sets of max rep ring dips
20 at bodyweight
10 with 20# kb hanging from belt.