20151119

Warm Up
5-1 ER Push Ups
40 Beat Swing
10 Drop Stance
4 Bwd Roll over (Mushroom)
Drop Dragon Turn
10 Shifting wt Handstand
10 DB OH Squat (one handed)
10x180 Hang or 5x360 (Ape)


Strength
Strict Press 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

3 RFT: Push Press, Toes-to-bars and Box Jump Overs

3 rounds for time of:

15 Push Press

15 Toes-to-bars

15 Box Jump Overs