Mon 120416 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: fifteen minutes to work on pull ups:
(a) Kipping
(b) Butterfly
(c) Strict or L-sit

3. Conditioning: five rounds for time of:
20/15 kg plate overhead walking lunge, 15 m
Burpee, 21 reps

Let trailing knee gently kiss the ground on each lunge.

4. Recovery

Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.