Friday Holiday WOD 3/10/14

Warm-up
2x
7 squats
7 scapula push ups
7 hollow rocks

3x
1min partner squat balance
1min wheelbarrow balance (each partner 30sec)

3x
2 turkish get up each arm

Basic Strength
emom 12
I. 1 turkish get up each arm (16kg)
II. 8 bottoms up kb press each arm (8kg)
III. 15sec active hold
*use heavy kb for tgu
*use light kb for press

Metcon
4 rds amrap 3
21cal row
15 pull ups
9 thruster 45/30
amrap burpees

rest 3min between each set
RX 193
8/3/0/2

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