WOD - 03/25/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Ring Skills (dips, levers, muscle-ups): 10 minutes

Metcon:
4 Rounds:
Row 350m
7 Thrusters (115/85)
10 unbroken burpees
Rest 1 minute

Finisher:
DB/KB Sidebends: 3x15

Thrusters must be picked up from the ground, crease of hips goes below knee, full lockout at the top - keep your elbows UP; burpees must be unbroken, chest to deck; rest 1 minute, repeat 3 more times