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 Showing up a bit early and rolling out is a great way to start a workout.  It increases blood flow and helps to warm the body up for movement.

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Workout of the Day

Squat Clean to Thruster: 1 every 30 seconds for 8 minutes (85% or Heavy).

Benchmark WOD
Test Day

1. Max Kipping Pullups  <— benchmark WOD
2. Unbroken Overhead Squats 95 / 65
3. 20-inch Box Jumps completed in one minute
4. Unbroken Handstand Pushups
5. L-Sit Hold
6. 800 Meter Run

LDRBRD 3-5-13 max rep pull-up

whiteboard 3-5-13 Test Day

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