Thursday 3-1-2012

Warm Up:
2 Rounds:
Run 200m
10 Pass Throughs
15 Overhead Squats
10 Hip Extensions
5 Handstand Push Ups
1 Rope Climb
STRETCH AS NEEDED

Skill:
Roll Up into Pistol

WOD:
5 Rounds for Time:
15 Tuck Jumps
100m Shuffle Run(50m down, 50m back; switch lead legs each 50m)
10 Thrusters 115/75
Outside WOD, NO RACK