20141120

Warm Up
2 Crab walk
2 Lizard walk
10 Passive to active hang (4 sec neg.)
10 scapula push ups
20 squats
10 peel spine from wall
10 kneeling routine
10 ring push ups
10 ape swing/ shawerma


Strength
Shoulder Press
5-5
Push Press
5-5
Push / Split Jerk
5-5


WOD
'Jackie'
1000m row
50 Thrusters
30 Pull Ups