Wednesday 121107

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

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"Developing Ring Handstands" with Sean Lind, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Ocean Beach - video [wmv] [mov] [HD mov]