20100716

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

2 Rounds
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
Arm Circles x10
KB GobletSquat/GoodMorning/Halo

STRENGTH
Max Rep Dips x3

WOD
"Fran"

21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups