10/23/14 WOD

20141022_174200


Mobility : Shoulders


Skill / Strength : 4 x max L-sit hold
 

Met-con : for time
10 Squat cleans A:135, I*:83, N:53
30 Toes to bar
 
Rest 30 seconds
 
500m Row
30 KB Sumo Deadlift High Pull  A:70, I*:53, N:35
 
Rest 30 seconds
 
100 Double unders
20 Handstand push ups
 
Rest 30 seconds
 
400m run
30 Burpees
 
 

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