April 23, 2014

Warmup:
400m run
20 banded good mornings
20 side leg swing/side
20 dislocates

Mobility:
high band shoulder stretch, 2 min/side
seated hamstring stretch, 2 min/side

Skill/Strength: turkish getup
12 min to build up to 1RM (1lt/1rt)
(got 24kg lt/rt; got 30kg rt only)

MetCon: for time
50 KB Snatches 25L/25R - 20kg
800m run
50 pullups
800m run
(finished in 18:13)