WOD

4 Rounds For Time Of:

3 One-Arm Deadlifts with Bar at Side (each side) (135/75)
5 Handstand Push-Ups
8 Sledgehammer Strikes (4 ea. side)
20 Double-Unders

Rest/Stretch 3-5 Minutes

Then AMRAP in 8 Minutes:

15 Air Squats

10 KB Power Clean and Press (5 ea. side - 2pood/1pood)

5 L Sit-Ups hanging from pull-up bar

* each time you drop from the bar on L Sit-Ups, do 5 burpees immediatlely

NOTES: For one-arm deadlifts, find your grip position where the bar is balanced in your hand. With a strong grip, and keeping your hips/pelvis level, perform the one-hand deadlift with the bar at your side. Do 3 on each side, each round. For Sledgehammer strikes, your choice whether to alternate sides, or do 4 and 4. For L Sit-Ups - hang from the pull-up bar and keeping your legs striaght, achieve an L position and hold for 1 sec. That equals 1 rep.

Kara has decided to postpone her Spring party planned for this weekend to another date when we can all enjoy the weather a little more.  Tiff & Erin have stepped up and will host the 1st ever CF 717 Pajama Party!! This Sat 4/2 @ 8pm 1510 Timberchase Dr, Enola. BYOB & bring a dish!!

Perfect Handstand Pushup progression from Liz.