Wednesday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 1x20 Deadlift

Storm: Group 1: 10 Rounds For Time (Scale Weight):
70# Dumbbell Power Clean Right Hand
70# Dumbbell Front Squat Right Hand
70# Dumbbell  Push Press Right Hand
70# Dumbbell  Front Squat Right Hand
70# Dumbbell  Push Press Right Hand
then switch hands....
70# Dumbbell  Power Clean Left Hand
70# Dumbbell  Front Squat Left Hand
70# Dumbbell  Push Press Left Hand
70# Dumbbell  Front Squat Left Hand
70# Dumbbell  Push Press Left Hand
Do not set dumbbell down. 1 burpee penalty for each time dumbbell leaves your hand. 

Group 2: As Many Rounds As Possible in 20 Minutes Of:
 7: 55# Dumbbell Swings (Scale Weight)
14: Box Jumps
21: Jump Rope Repetitions


Practice: Handstand Pushup Progressions