20140925

Warm Up
100 DU's
10 side side swing
10 ape swing
5 skin the cats
10 bridge ups
10 Bulgarian split squat
1 min handstand
thoracic extension mobility


Strength
A) OHS 5 x 3
B1) Ring Dip 5 x 5+
B2) Rope climb x 1


WOD
17 min AMRAP
Teams of 2 alternating between
400m row
20 Burpees
30 Push Press