WARM UP
4mins
10 Ring scap retractions
10 Kettlebell press 16/12kg
10 Band squats
MOBILITY
Pistol of doom
Thoracic roll
Athletes choice
Athletes Choice
SKILL/STRENGTH
Strict muscle ups 7×5
WOD
5 Rounds for time
9 Thrusters 43.5/29kg
1 Rope climb
9 V-ups
COMPETITORS
Rest day or catch up day… I do mean rest and not active recovery. Go to the movies and snapchat it or do something CrossFitters do in their spare time, like tell everyone on facebook about CrossFit, and how cool paleo is and how much you like Rich Fronning and did you see that new video, wait what about that new fitness league… Anyways take a day off for a change