120511

Friday

Warm Up:
1 50m stride @25%/ 5 pushups
1 50m stride @50%/ 5 pushups
1 50m stride @70%/ 5 pushups
1 50m stride @100%/5 pushups

5 min MOB

Goat: 15 minutes
Choose a skill you can do 1 to 3 reps on the min every min for 15 mins. Handstands, shoulder touches, wall climbs, pullups, muscle ups, pistols, ttb, kte, etc...

WOD: (16 min) 
ADVANCED
4 rounds

2 min AMRAP
20 OHS 65lb/45lb
30 du's
2 min rest

Beginner
4 rounds
2 min AMRAP
10 OHS 65/45lb or less
15 du's (30 singles)