25 Sept 2014

Warm Up: 1 length each:
High knees
Kickbacks
Grapevine
Walking lunge
Bear Crawl
Crabwalk

3 x 1 Wall walk
1 x 10 per side tea cups
10 Scap pull ups

WOD:
15 min cap
5 Rounds:
5 Thrusters (65/95)
5 HSPU
25 sit ups
25 Grasshoppers

Rx2:
Less weight on thrusters
HSPU off box or floor pike or regular push ups

RUN:
10 x 200 m run
1:30 rest btwn rounds
score is total time

SILVERS:

Warm Up: MMSU

Skill:  2 minutes hanging work

Strength:  8 x 3 Push Press

WOD:
4 Rounds
5 Thrusters
5 Push Ups
15 Sit Ups
15 Mountain Climbers