20141204

Warm Up
squat routine
2 mins Lizard walk
4 x Crab
shoulder prep /
with stick
stick lunge and squat


WOD
AFAP
1000m row
30 dips
30 dead lifts
30 HSPU or Push ups
30 Pistols
30 Burpees
30 Pull Ups
30 Double Unders