CrossFit Kirrawee 150716

Mobility  

Inchworms

Striders

Hip Extensions

E3MO3M for 12 minutes

4 X deadlifts @ 85% of testing week

11 X ring dips

9 X strict pull-ups  

Modified 'Helen' 

5 RFT

200m Run  

12 KBS 24/32kg

9 Kipping/Butterfly pull-ups  

ACCESSORIES  

Banded plank 45 sec

15 X Vsnaps

3 sets

EXTRAS 

Superset: 

Back Squats - 5,3,1,5,3,1

Alt KB Press - 12 after each set of back squats