20150310

Warm Up
Pre-test Diagonal stretch
2 min handstand
2x5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
LPS drop stance x10 hold 10-30 on last rep
2 min hang
2x30sec min weighted BS
Re-test diagonal stretch


Strength
EMOM 6 mins
Deadlift x6


WOD
5 rounds of:
400m Run /Row
20 KB Swings (32kg/24kg)
20 Ab Mat Sit-Ups
10 Burpees