28.3.2016

Warmup

400m Run
then
3 Rounds
5 banded strict press
10 plate OH Lunge (25/15)
then
Couch Stretch (:30R/:30L)
Pigeon Stretch (:30R/:30L)

Strength/Skill



Split Jerk

Work to a heavy Single

then

30 GHD Situps for time


WOD

12 Min Timecap

100 Wallballs (16/10)

Starting at 0:00, and then every 3 Min, stop and do:
3 Thrusters (85/65)
3 Pullups



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