20100922

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

2 Rounds
TGU x5 Each arm
Thruster x10
Burpees x10

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

MOBILITY
10 Min Squat
Anything sore