WOD Wed 17/12/2014

Warm up
run 400m
then
4 rounds
5 wall balls
5 burpees

Shoulder, lat, hamstring and quad mobility

Double unders 30 secs on 30 secs off 3 rounds

2-3 rounds
3 Thruster 45/30
3 pull up

Then WOD
Fran
For time
21-15-9 reps of
Thruster 45/30
Pull up

10 Min time cap