Mobility:
 Foam Roll
  T-Spine Mobility
  
 Warmup:
  Walking Elbow to Knee
  10 Burpees
  Walking Twisting Lunge
   10 Jumping Air Squats
 
Strength/Skill:
  Push Press x5
 
WOD:
 "Marty Party" 

10-9-8-7-6-5-4-3-2-1
thrusters 95/65
handstand pushups
pistols / air squats
situps
wallballs 20/14 
burpees

Every min do 3 muscle ups or 5 pullups
 

This is a WOD for Martin who will be leaving us today. For those who don't know Martin, he's the freak who did the 150 burpees in 8:02
Posted
AuthorCrossfit Bytown