28-11-16 CrossFit Return, Douglas, Cork

A 25mins

G1 5 Rounds

6 x Back squat

6 x Single Leg Glute Bridge E/L

12 x KB Rows

Rest 90secs ,5 x Scap Pull Ups / 5 x Kips

G2 5 Rounds

10 x Back Squat @ 65%

then

12 x KB Rows E/A

Rest 2mins

B WOD 12min AMRAP

2 Lane Runs

12 Box Jumps (24/20)

24 Thrusters (20/15)

8-12 Pull Ups/ 12 Ring Rows (Talk to coach re reps)

Aim 3+ Rounds