20140225

Warm up
3x
5 super slow squats
30 sec each leg pistol hold
10 hollow rocks
10 supermans
legless rope climb
forward roll to broad jump

WOD 1
3RFT
6 Chest to Bar (any part of the sternum touching the bar)
9 Thrusters
12 Burpees

WOD 2
5 RFT
Handstand 30 sec
20 jumping squats (break contact with ground each rep)