Sunday 140323

Warmup:

10min shoulder and hip work
3 x 10 reps of each: Pullups/ Pushups/ Squats/ Lunges/ Dips  ( first set do strict and at a reasonable pace, second pick up pace and, last set go as fast as possible)
EMOM x 5 x 3 non- false grip muscle up linked - use weight to make it harder or for those who do not have muscle ups yet have a spotter to push you over the top

WOD:

For time:

Thrusters - 15

SDHP - 21

Thrusters - 12

SDHP - 15

Thrusters -  9

SDHP - 9

Use 135/95

Finisher: 

10 min handstand walking work

AOD