10/14/2009

Warmup:
Dynamic stretching, dislocates, wrap-arounds, forward kicks, inside-outs, outside-ins

2-4-6-8-10-8-6-4-2
Abmat situp w/ 45lb plate
Lunge w/ 45lb plate overhead

WOD:
For time:
30 squat jump
30 ring dip (ring pushups)
30 squat jump
40 box jumps, 24" (had a weird box, was prob about 23")
30 squat jump
10 hspu (box assisted)
30 squat jump
20 pull-up (did 12 pullups, subbed 8 ring rows)

14:07

Did self-against-wall shoulder stretching. Did partner hamstring stretching at the end.