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May 17th, 2016

Row and Run 500m
CrossFit Warm UPx2

Dynamic Warm Up+Mobility
Mobility: T-Spine and Shoulders

Skill/Cond: 20 min EMOM
Mins 1-5: Muscle Up
Mins 6-10: Double Unders
Mins 11-15: HS Walk or Hold
Mins 16-20: 200m Run

WOD: 5 Rds for Time
15 Wall Balls 20/14
6 Deadlift  185/135

CORE: 100 Sit Ups