20150129

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
10 mins to post
5RM Squat of choice


WOD
5 rounds
2:30 on/2:30 off
10 ring push ups
10 thrusters
row for calories