20150929

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
10 Wall facing squats
10 shifting weight handstand
Spiderman or Lizard
10 mountain climbers


Strength
Thrusters
10-8-6-4-2-2-2


WOD
EMOM x 12

50 seconds work - 10 seconds transition (4 rounds)

Minute 1 - Hang

Minute 2 - Handstand hold 

Minute 3 -  Deck squats (feet together)

https://www.youtube.com/watch?v=W4YVu0LkmXU