20150303

Warm Up
1000m Row
2 min handstand
2x5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
LPS drop stance x10 hold 10-30 on last rep
Frog pose 2 mins
LPS horse stance x10 hold 10-30 on last rep


Strength
Back Squat
EMOM for 7mins perform 3reps


WOD
7 rounds of:
3 Hang Squat Cleans(60kg/40kg)
5 Push Press (60kg/40kg)
8 Lateral Burpees
Rest 1min