20151103

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


WOD 1
Alt EMOM 10 mins: Dumbbell Push Press and Air Squat (Jumping)s

Every 1 min for 10 mins,

alternating between:

20 Dumbbell Push Press (elbows forward)

15 Air Squat (Jumping)

WOD 2 (23 mins)

The Ghost

6 rounds,

1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

Perform this like "Fight Gone Bad,"

by rotating immediately to the next station every 1 min,

the clock does not stop or reset between stations.