Warm Ups
Dynamic shoulder warm ups
Around the void:
1 lap run
1/2 lap skipping
1/2 lap high knees
1/2 lap frankenstein
1/2 lap butt kicks
With partner and wall balls
2 rounds of:
10 squat to ball throw to partner
5 burpees

 
Skill/ Strength
Rowing technique (10 min)
3 X 5  THRUSTERS 70% RM

 
Metcon
MR.16.02.15
Fot time:
27-21-15-9
box jumps
sit ups