20131001

Tuesday 1 Oct 2013

Ramp Up Course Day 2
WarmUp - 15 min

Skill: Thurster - 15 min
Quick tips video: http://www.youtube.com/watch?v=sWdo3dxgROI

WoD:
3RFT - 5 min cap
15 Thruster @ 65/95#
15 Burpees

rest 5 min, then

3RFT - 5 min cap
15 HangCleans @ 95/135#
15 Situps

Extra Credit:
EMOTM for 8 mins
100m shuttle sprint (50 down/back)