20160505

Warm Up
50 Up
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs




WOD
5 RFT: 400 m, Box Jumps, Pull-ups and Thrusters
5 Rounds 

400m run

30 Box jumps

20 Pull ups

10 Thrusters 60/40kg


Make good decisions on the pull ups.
Scale down if needed. (100 is a big number!)