20120322

Warm Up
2min Jump/Row/Run
Group Dynamic Stretching

Skill / Mobility
Mobility - Front Rack and Hip Flexion
Skill work on any - Kipping Pull Up, Handstand Pushups, Ring/Parrallet Holds

WOD

Complete as reps as possible in 7 mins following the rep scheme:

3-6-9-12-15-18-21-24 and so on

Thrusters 100#/65#
Chest-to-bar Pull Up

Please review ROM standards for this workout here: CF Games Open 12.5

Scaling will be available

See ya at 0545 and 1700

Here is the video that demonstrates ROM standards.