20151124

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 10 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Lifting: Push Press and Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Pull-up 5-5-5-5-5

Alternate between movements.

WOD

AMRAP 20 mins: Row (calories)s, Shoulder-to-Overheads and Toes-to-bars

Complete as many rounds as possible in 20 mins of:

15 Row (calories)

15 Shoulder-to-Overheads, 40/20 kg

15 Toes-to-bars

In pairs.

Alternate movements.