20100409

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch
Arm Circles

2 Rounds
Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Dips x10

STRENGTH
Front Squat 2x12 @ 65-67% 1RM

WOD
For time:
Run 400 meters
Shoulder press, 21 reps
Run 400 meters
Push press, 21 reps
Run 400 meters
Push Jerk, 21 reps

Load 50% 1RM Press