4/4/13 - THURSDAY

WARM-UP
Jog 800 meters
Mobility
2 Rounds
Push-up to Standing Hand Walk - 10
Goblet Squat with 3 sec bottom hold - 5
Toes 2 B - 10

SKILL
Thruster
Chest 2 Bar Pull-up

CONDITIONING
CrossFit Open WOD 13.5
AMRAP - 4 min
100 lb Thruster - 15
Chest 2 Bar Pull-up - 15

If 90 reps completed, extend to 8 minutes.
If 180 reps completed, extend to 12 minutes.
If 270 reps completed, extend to 16 minutes...