20100913

For the near future I will be using main site programming for my wod. Rest days will be substituted with wods that appeared the previous weekend.

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Foam Roll
IR Stretch x5
Overhead Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
push-ups x15
MedBall sit-up x10
OHS x10
100 jumps/30 DU

WOD
15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

MOBILITY
Foam Roll
Perfect stretch(with foot elevated) x2
Overhead stretch x5