KMW CrossFit WOD: Saturday 6/23/12

WOD Times
8:00 am Advanced CrossFit
Take 20 mins to work up to a heavy Deadlift
then
WOD it up!

9:30 All Levels CrossFit
Row 750 Meters
12 Pistols
21 HSPUs
Row 500 Meters
12 Pistols
15 HSPUs
Row 250 Meters
12 Pistols
15 HSPUs

10:30 CrossFit Elements
How to kick to Handstand against the wall and begin your journey toward a Handstand Push-Up
then
500 Meter Row
21 Squats
1 Wall Walks
250 Meter Row
15 Squats
2 Wall Walks
100 Meter Row
9 Squats
3 Wall Walks