20 November 2012 – “Free Lilo!!!”

Warm Up:

3 Laps from big door to corner back to little door back to big door.

While on the turf:

First lap – Toy Soldiers

Second Lap – Burpee Broad Jumps

Third Lap – Bear Crawl

Skill / Strength:

Split Jerk Technique, then

Jerk 3,3,3,3,3

WOD: “Free Lilo!!!”

20 Minute AMRAP of:

21-15-9 of Wall Ball (20/14) and Pull Ups

2 minute mandatory rest between rounds (after the sets of 9)