20140430

Warm Up
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


Strength

Deadlift Build to a heavy set of 3 

then 3x3 at 90%

WOD

EMOM x 15

15 Russian kettlebell  swings 

15 Goblet squats

15 push ups