20140107

Warm Up
2x
500m row
5-1 ext. rotation push ups
1 min bottom of squat
30 sec OH Mr. Miyagi's
50 DU's
10 scapula push ups
5 strict pull ups

Strength
7-7-7-7-7
Push Press

Metcon
5 RFT
200m Run/300m Row
20 Wall Balls
20 Box Jumps