20141209

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Strength
4 rounds
A1) Front Squat x3
A2) Turkish Get Up x3


WOD
50 Wall Balls
40 KB swings
30 Box Jumps
20 Burpees
10 Toes to Bar