Tuesday March 4th 2014

Prep
4x Super man to hollow rock 
20 Scap push ups 
20 Scap pull ups 
Run 1 mile / Row 1000m/ 8 min skip 
5 pull ups 

Strength 
3x
1 Turkish Get up per side 
5 KB Windmills per side 
10 Russian swings 
10 American swings 


WOD
"Fran"
21-15-9
Thrusters 65/95
Pull ups 

Foundations 
21-15-9 
Thrusters 45/65
Ring rows 


Recovery 
Light 500m row 
Tricep Smash