20140123

Warm Up
20m Bear Crawl
10 Sit Up to straddle
20 Samson Stretch
1 min OH Mr. Miyagi's
20 Narrow Squats
Hanging Thoracic Extension
500m Row
20 Hollow to Superman

Strength
Shoulder to Overhead
12 mins to find max.

WOD
10 Ring Dips
10 Burpee Box Jumps
10 Hang Power Clean