10-24-14

Warm up:  5 min
1 Lap => 10 sec HS hold => Forward Roll => Bear Crawl or Handstand walk => 6 one legged broad jumps, alternating each jump => 10 Squats => High Knees => Pocket Kickers

Skill: Thrusters

WOD:
3 RFT
4 Laps
15 Thrusters
15 Burpees

2 minutes rest

3RFT
4 Laps
15 Wall Balls
15 Burpees

Mobility: Foam Roll