3/28/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roller

SKILL

Thruster

BUY IN

Row 1000m

WOD
"14.5"

Scaled 1

For time:
21-18-15-12-9-6-3 reps of:Thrusters, 95 / 65 lb. Bar Facing Burpees (must jump over the bar, both feet at the same time)

Scaled 2

For time:
21-18-15-12-9-6-3 reps of:
Thrusters, 75 / 55 lb. (must touch a ball or block under them to ensure below parallel) 
Bar Facing Burpees (must jump over the bar, both feet at the same time)

WINNER IS DETERMINED BY FASTEST TIME

CASH OUT

Recover -  Winners announced next Friday!  

MOBILITY

Everything