The CrossFit Alloy WOD for 11/5/2013:
Clean from the Hang: 65% 1RM
5, 5, 5
4 Rounds for Time:
10 Handstand Pushups
15 Hang Power Snatches (115/75)
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Your shoulders will take a toll during this WOD. Make sure you are using your hips during the snatches to save your shoulders. Also, don’t forget your kipping handstand pushup practice from last week’s cashout. Kipping your handstand pushups will also help save your shoulders and help you keep up your intensity.