Warmup
Row, Run or Ride 2 min
3x10 Russian Swings
3x6-10 Strict Pullups
3x:22 Sec L-Sit
Strength
Max Weight Turkish Getups
Work up to a max weight that you can keep perfect technique.
WOD - 307 Total
1 RM Thruster
1 RM Hang Snatch
1 RM Weighted Pullup
*Compare to 1/23/2014
REC
Row 1k at a moderate pace