20100930

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

2 Rounds
0:20 handstand hold with HSPU finish
squats x15
push-ups x15

WOD
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Compare to 20090816.

MOBILITY
Thoracic Rolling