WOD

Friday 9th May 2014

Main – CrossFit

SKILL

– Spend 10 minutes improving technique in the thruster with an empty barbell

– Spend 10 minutes working on your kipping pull-ups

WOD

In a team of 4 complete the following, in the style of follow the leader

– 1000m Row
– 50 Thruster (20kg/30kg)
– 30 Pull-ups

SCALING
Thruster- Reduce weight
Pull-ups- Ring rows

Once the first athlete has completed the Row the next athlete can start the row.
You cannot move onto the next movement until the athlete in front has finished.
Score is teams total time.

Metcon (Time)