WOD 11.12.14 CFTN

Spiderman
Warm up/mobility

10’working on kipping pull ups

EMOM 12′ (gymnastic)
10 pull ups
5 burpees to candle stick
15 (dx sx) jumping lunges

Rest 3′

4 sets : every 3 min
250 mt row
8 thruster (50/25kg)
8 lateral burpees

Relax /mobility