20140617

http://breakingmuscle.com/strength-conditioning/go-anaerobic-what-it-and-why-do-it

Warm Up
100 DU's or backwards singles
1 min plank
3 fwd roll to pistol
10 deadlift 60/40
shoulder mobility (PVC & bands)
hang & twist
thoracic extension
1 min bottom of squat
5 wide squats

Strength
Push Press
5-5-5-5
superset with
max pull ups (4 sets)
record

WOD

8 min AMRAP
4 Burpee Box Jumps
8 Kb Swings