20150910

Warm Up
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility


Strength
Back Squat
3-3-3-3-3


WOD
21-15-9
Calorie Row
Push Ups


wait 5 mins then,


21-15-9
Pull Ups
Wall Balls