20141030

Warm Up
30 Burpees
10 Rolling pistol progressions
5 Pull Ups (5 sec neg)
5 skin the cats
5 pull overs
1 minute handstand
4 x crab walk (squat)


Strength
Shoulder Press
3-3-3-3-3-3


WOD
4 RFT
30 Shoulder to Overhead
50 sit ups
500m row