20160112

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Thruster 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD
Alt EMOM 16 mins: Row (calories)s and Thrusters

Every 1 min for 16 mins, alternating between:

Row (calories)s

Rest

1 min Thruster, 40/20 kg

Rest 1 min