20100929

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

2 Rounds
TGU x5 Each arm
Burpees x10
Pistols x5 each side

WOD
"Jack"

Complete as many rounds as possible in 20 minutes of:
115/80 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box

MOBILITY
Find Your Corners
2Min Hip Flex Bias
2Min ER Bias