April 29th 2013

Warm up:

5rft

Row 500m

1min rest between rounds

**record your 500m times**

Strength

Front Squats

5-4-3-2-1

rest -5-min

Metcon 

10min AMRAP

1-1-2-2-3-3-4-4......etc

Thrusters (95/75)(75/55)(naked bar)

KBS 1.5-1 pood

**you may start with the warm up as soon as you get to class. be sure to write down your 500m times.
**coaches will go over instruction with front squat, and thruster. classes can be split up to ensure the racks are available for front squats.

Basic All Around Warm Up
10x burpees
10x air squats
10x push ups
10x baby elephants
10x pull ups
10x ghd
10x wall balls
10x sit ups
1 rope climb
Work your Goat