Pre:
100 Jump Rope Singles-50 Double Unders-10 Triple Unders
10 min. MWOD (hips, shoulders, ankles)
5 min. Handstands
2 sets of 7 Front Squats to 7 Push Press @48.3kg (do both in same set 14 reps total)
Practice the following movements (only a couple reps each)
WOD:
3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.
Post:
On the min. for 5 min.
6 Tuck Crunch-6 Divebomber Push-Ups
10 min. Flexibility work
Matt:
Rd. 1= 1:47
Rd. 2= 2:13
Rd. 3= 3:08
Mean one !!
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