14 March 2014, C2B PU, 150m Sprint

Warm-up

Sprint 100/Jog 100 x 2

10 Pull-ups

10 Air squats

10 Push-ups

10 Hollow rocks

10 Lunges

10 Pass Thru's

10 Around the Worlds

Skills

10-15 mins
Kipping practice (Pull ups, K2E, T2B)

Metcon (Time)

10 rounds
10 C2B Pull Ups
150m sprint

Classes on Friday will be as normal weekday hours:  0530, 0900, 1200, 1730.