Wednesday WOD 20080827

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

10 Push-up
15 Jumping pull-ups/Standing pulls
20 Kettlebell swings, 10 pounds
25 Sit-ups
30 Burpees or Squat/push-up combo if you cannot do knee push-ups (If doing elevated push-ups, stand next to the object you do your push-ups on, and do a full squat after each push-up).

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Burpee Demo…[wmv]
Developing Pushups…[wmv][mov]
Kettlebell swings…[wmv][mov]

All demo videos courtesy of CrossFit Headquarters