Warm Up
2 mins to get most consecutive DU's
then
2x
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat
Pull over practice
StrengthBack Squat
3x5
@65, 75 & 85% 1RM
10 Box Jumps after each set
WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats
compare to 20131203
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