20151210

Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
10 Pull Ups
3 Pull Overs


Strength
Lifting: Shoulder-to-Overheads and Wall Walks

Shoulder-to-Overhead 5x5, using same weight per set

Wall Walk 5x2

Alternate between movements

WOD
AMRAP 15 mins: Clean & Jerks, Burpee Over Bars and Wall Balls

Complete as many rounds as possible in 15 mins of:

3 Clean & Jerks

10 Burpee Over Bars

20 Wall Balls