20160308

Warm Up 2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings

Strength

10 minutes to build to

a heavy Thruster 

WOD

5 Rounds 

1  minute Max Calorie Row

1 minute rest 

1 minute Max Thrusters  40/30kg

1 minute rest