20101018

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Hip Reset x1min each
Lacrosse Ball middle/lower Trap x1 min each
Rope Climb

2 Rounds
OHS x10
MedBall sit-up x10
0:20 handstand hold with HSPU
Dead hang Pull-ups x5

WOD
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

MOBILITY
Row 500M focusing on posture
Pigeon Pose x5
Perfect stretch x5
OH Tricep stretch x5