Competitive Wednesday 3-4-15

Prep Work
Personal mobility 5-7min
prep for barbell complex

Workout of the Day
Every minute, on the minute, for 15 minutes:
1 Power Snatches (135/95 lbs)
2 Overhead Squats (135/95 lbs)
3 Strict Handstand Push-Ups
4 Alternating Pistols

Three rounds for time of:
30 American Kettlebell Swings (32/24 kg)
20 Pull-Ups

Two sets for times:
30 Calories of Rowing
Rest 4 minutes

Treat these as time trials and note your times in case a row for calories appears in the Open.

Three sets of:
Pinch-Grip Farmer’s Walk x 50 Meters
Rest as needed
L-Sit x 30-45 seconds
Rest as needed

 Cool Down
Post results

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