WoD 121228

Have You decided if you are going to take part in the 3rd annual nutrition challenge yet? this is the best year of prizes so far, and it is only 20$ to take part if you are wondering what is involved go check out the post from a couple of days ago, here:

http://www.crossfittulare.blogspot.com/2012/12/wod-121226.html

The link has all the info but its a long read so if you have any questions just ask.

Todays work out

Warm Up
10 sec L-sit on Ring
5  Hand Stand Push Ups
10 second German hang ( begin progressing towards a back lever)

then

Burgener warm Up all five steps
3x
Jump Shrug
Shrug High pull
Muscle Snatch/ Power Snatch' Squat snatch
Pressing Balance
Snatch Balance

then
Hip Speed
Foot work drills

Speed:

2 K Row

Met Con

21-15-9
Power Snatch
Pull Ups