20150917

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


Strength
10 min to build to a max unbroken complex
3 Power Clean + 3 Push Jerk + 3 Front Squat


WOD
EMOM 14mins
A) 3PC + 3PJ + 3FS
B) 50 Double Unders