20101004

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

2 Rounds
Row250M
Push-ups x10
Sit-ups x15

WOD
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

MOBILITY
Bulgarian Box Lunge