2010-11-10

Warm Up

• 1 Min Double Unders
• 1 Min Samp Stretch
• 30 Sec box jumps
• 1 min Perfect Stretch
• 30 Sec GHD sit ups
• 1 min Quad wall stretch
• 30 Sec Hip extension
• 1 Min pretzel Stretch
• 30 sec Squats
• 30 Sec Pass throughs

Skill

• Thruster

WOD

21-15-9

• Back Squat
• Ring Dip

Time 7:49  135#, purple ring dips