20150312

Warm Up
50 Double Unders
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


Strength
EMOM 6 mins
Front Squat x5


WOD
'Jackie'
1000m row
50 Thrusters
30 Pull Ups