Workout of the Day Thursday 07.11.13

Skill/Strength
1a. Handstand Hold (Freestand)
20-30-40-50-60 seconds
1b. L-Sit
20-30-40-50-60 seconds
Rest as required between movements.

WOD
For time:
21-15-9 reps of:
Overhead Squat (95/65lb)
Burpees

CASH OUT
Row 5min for total distance