Throw out your Microwaves and your soy, It will kill your thyroid:

Warm UP:
Double Under Practice: 5 Min
Lsit Holds: Do a combined total of 30sec longer than you did last week up to 3min. If you did 3min last week then try and do less sets.

16-12-8
Very light Wallballs
Back Ext. Wheelies
Pullups

WOD: FIght Gone Crazy

3 Rounds:
-1 min each:
1. KB Swing 1.5 pood
2. Thruster #95
3. Push Ups
4. Box Jump 20in.
5. Calorie Row
6. Rest

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