20100907

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Leg Swings x10
KB GobletSquat/GoodMorning/Halo x5
Perfect Stretch x5
Ring Dips x10

2 Rounds
Pistols x5 each side
Row 250M
0:20 handstand hold

STRENGTH
Back Squat 3-3-3

WOD
3 rounds for time of:

Run 400 meters
50 Push-ups