20100706

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Perfect Stretch x5
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5

2 Rounds
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
Arm Circles x10

WOD
For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps, 20 inch box
30 Double-unders
30 Ring dips
30 Kettlebell swings, 2 pood
30 Sit-ups
30 Back extensions
30 Wall ball shots, 20 pound ball