1. Warm up

2. Skil practise: handstand: push ups, negatives, wall walks, walking, holds

3. Four rounds for time of:
Run, 400 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 12 Sep 2011. Have a look at the comments, videos and scores here and here.

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