9/30/14

Warm up

5 Rounds

10 Pullups/15 kip swings or 20 second lat serprations

10 Air squats

10 Sit ups

Mobility

Roll out quads/Thoracic spine/ball on spinal erectors

Metcon

800m Run

5 Rounds for time

12 C2B

9 Power Snatch 95/65

6 HSPU

Then

800m Run

20 Burpeses