20141125

Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips


Strength
Hang Power Clean
3-3-3-3-3


WOD
4 rounds
3 mins
15 Wall Balls
10 Toes to bar
max. calorie row
3 min rest