11082013

11082013

Friday

Warm-up
5 rounds of 30 secs on 10 secs off
Jump Rope

Dynamic:
Samson stretch
Hi Knees
Opposite Hand Opposite leg
Hi Hop
Bear Crawl
Inch Worm

Every minute on the minute (6 mins)
3 reps Shoulder to Overhead

WOD:
4 rounds for time:
5 power cleans
5 thrusters
10 shrugs
10 rows
10 pull-ups
10 push-ups
10 dips

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Map - Location