20160315

Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
2 minutes shoulder mobility
5 Bridge Ups
10 Drop stance
1 minute handstand
5 Pull ups - slow neg
10 Wall Squats
Rabbit walk


Strength
Front Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
AMRAP 12 mins: Front Squats, Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:

10 Front Squats, 40/20 kg

10 Pull-ups

30 Double Unders