WOD - Thursday, 1/5/2014

WOD
[A] OH Squat
3-3-3

[B] Push Jerk
3-3-3

[C] Front Squat
6-6-6

COMPETITION TRAINING (Optional)
[D] For time:-
1600m run
50 Pistols 
30 C2B Pullups
10 Muscle-ups

GROUP WARMUP:
Behind Neck Press x 5
Behind Neck Push Press x 5
Lands x 5
Behind Neck Push Jerk x 5
Push Jerk x 5
Overhead Squat x 5
Front Squat x 5

Samson Stretch
Jump Squat with 5 sec hold
Clapping Pushup
V-Up (H-Up) x 5

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/