11.10.16

Warm Up10 x bicep curls with DB 10 x skull crushers with DB 2 lengths with DB alligator crawl- in a plank position with DBs in hand, crawl forward, opposite foot and hand move at the same time

Primer: 12:00 min: 1-2 get ups or ring or stationary dips min: 3-4 nose to wall handstand hold or handstand hold with thigh taps min: 5-6 hollow holds- accumulate mins

WOD: For Time 50 cal row 40 air squats 30 KB swings 70/53 20 ball slams 40/30 10 pistols- alternate sides