20131126

 

Warm Up
2x
50 DU's or 50 Burpees
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Strength
Shoulder Press
5-5-3-3-1-1-1

Weighted DB Step Ups
8-8-8-8 (8 reps each leg)

WOD
For time:
60 Wall Balls (20lb/14lb)
15 Chin Ups
30 Wall Balls
10 Chin Ups
10 Wall Balls
5 Chin Ups