20100914

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Crab Walk
Spiderman Crawl
Bear Crawl
Inch Worm
Arm Circles x10

2 Rounds
Hang Power Snatch x10
Superman hold 15 secs.
0:20 handstand hold
Burpees x10

WOD
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

MOBILITY
PVC ER Lat Stretch
DB IR Stretch