Monday WOD 30/10/17

General Warm Up
200m Run
10 Kneeling t-spine rotations
10 Walk lunge with PVC pass through
200m Run
10 Cross-body arm swings + 10 Alternate arm overhead
Rig deep squat hold and stretch 60s

Specific Warm Up
7 PVC front squats
7 PVC push press
5 PVC thrusters
5 Thrusters (empty bar)
5 Thrusters (light load)
5 Thrusters (workout load)

3 rounds
7 Hollow rocks
3 Static beat swings + 4 beat swings + 5 Pull ups (ring rows)

20s Push up hollow hold position
3×5 Chest to line knee or toes push ups

Met Con
Artie
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
5 Pull ups
10 Thrusters 42.5/30kg