9am and 10am, Saturday 5/10/2014

9am and 10 will have similar WODs.
Workout of the Day
4 RFT
4 Squat Cleans 225/135
15 Kettlebell Swings 53/35
45 Doubleunders
15 minute cap
Yes, nurse that is a heavy barbell.  Scale to your ability, visit this site but it should be heavy – think 70% of your 1RM Clean.  I stole this one from NCLab.
If you are KB swung out, I will have a substitution.
At 10am we will hang Snatch and Handstand walk first.