20141028

Warm Up
20 side lunge from wall (each)
20 dragon squat
2 lizard walk
2 crab
5 bridge ups




3 rounds for quality
wall climb x3
active hang x5 with 3 sec hold
scap push up x5 with 3 sec hold
passive hang x30 sec




Strength
Back Squat
5-5-5-5-5




WOD
4 RFT
2 rope climbs
10 Ring Dips
50 squats