20140515

Are you planning to visit another gym during the summer?
http://breakingmuscle.com/crossfit/the-right-and-wrong-way-to-welcome-visitors-to-a-crossfit-gym
Warm Up
50 DU's
2 Legless rope climb
10 T2B with underhand
10 Protraction retraction
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
Hip / Shoulder mobility.

Tabata Static Balance
Ring Dips x2+2
Push Ups x2+2
Pull Ups x2+2
Squat x4

Snatch Balance
1-1-1-1-1-1

WOD
3 RFT
30 Back Squat
20 DB Snatch
10 HSPU