WOD: 15/05/2014

WARM UP:
Stretch for 10mins
750m row
5 Inch worm burpee
. Stand straight-follow into an inch worm- 5 push ups + 5 suryanamaskars- follow into a burpee- repeat

MOBILITY:
Spend the rest of the time till half past working on,
. Mobility
. Warming up to the movements
. Set up

WOD:
(20mins cut off)
For time
Hang squat snatch @ 40kg/25kg
2-4-6-8-10
Box jumps @ 30″/24″
30-25-20-15-10
. If you cannot get straight into a squat snatch, power snatch it then follow through in a overhead squat

AFTERWOD:
Emom for 5mins
10 chest2bar pull ups

THEPARK:
5 rounds
10 burpees
20 squats
30 sit ups
40 step up
. 3 mins rest mandatory between each round

ISB:
3 rounds
7 hang cleans
100m farmers walk
25 weighted lunges
400m run

KHARGYM:
Part A:
Burgner warm up

Part B:
3 rounds
50 weighted lunges (25 each leg)
30 box jumps
1 stair climb

TRAVEL WOD:
10 rounds
5 hspu
10 burpees