10/31/2013

WARM UP
20x:
Stick rotations
Dive bomber Push up
Mountain climber
Leg swings fwd/bkwd
Wall squats
Walking rdl

SKILL
V-up Sit-up
Push Press

BUY IN/STRENGTH
Push Press
1-1-1-1-1-1-1

WOD
For time:
25x V-up Sit-up
1x Muscle-up
20x V-up Sit-up
2x Muscle-up
15x V-Up Sit-up
3x Muscle-up
10x V-Up Sit-up
4x Muscle-up
5x V-Up Sit-up
5x Muscle-up

*Sub 3x Kipping Pull-up or 2x Strict Pull-up for muscle up

MOBILITY
Shoulders and Back