A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes:
1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor).
B. From the Prairie CrossFit 2014 beginner competition, WOD #2 (Compare to April 28 2016, Nov 3 2014):
6 minute AMRAP of:
5 bar facing burpees
10 front squats (110/75 lbs).
The workout was originally written with 110/55 lbs as Rx, but that doesn’t reflect the usual 70% ratio for women versus men. I’m not sure why PCF chose these particular weights, but I’m going to recommend that the women’s Rx weight be 75 lbs.