WOD: Thursday 14/05/2015

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Mobility
Shoulders and midline.

5 x 5 Front Squat
In between sets 30sec Plank Hold

then:

3 Rounds for Time:
Run 400m
10 Overhead Squats (35kg/50kg)
3 Muscle Ups
(scaling: 1vMU = 3 C2B PU + 3 Ring Dips)

Post weights and times to comments.