22 Jan 2014

Warm Up:
3 rounds of
10 t & b shuttles (wall touch)
5 Inchworms

Mobility:  Must include
Scorpion
Iron Cross
T Spine barbell smash
Shoulder & Hip Floss

SKILL WORK:  3 sets max hold hanging L Sit

WOD:

Row 1000m then
6 min AMRAP:
8 Thruster (95/65)
12 Box Jumps