Sunday WOD 20100418

ANNOUNCEMENT: Crossfit O-Zone has a new home at CrossFitOZone.com. You should be directed there automatically, but let me know if there are any issues.

REMINDER: Excuse our dust while CrossFit O-Zone makes the transition to a physical affiliate. Changes are coming. In particular to the scaled WODs. The archives will be left up for everyone’s use, but Wednesday, April 21, 2010 will mark end of CFOZ scaled WODs being posted. Thank you for visiting.
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Complete as many rounds in 12 minutes as you can of:

50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Pat Barber 11 rounds.

CFOZ version

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

Complete as many rounds in 10 minutes as you can of:
Jumping Pull-ups/Standing Pulls, 3 reps
Sprint 50 meters
3 Pike Push-ups

Post rounds and fractions of rounds completed to comments.

Pike push-ups are shown in the demo video below. You can do them from any elevated surface from your feet or you knees. Just not which version was used.

Handstand Push-up Variations [wmv], courtesy of www.CrossFit.com.

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