19 Dec 09
Saturday
Warm-up
3 Rounds
10 x Overhead squat
5-10 x L-sit pullups
5-10 x HSPU
25 x Rockers
20 x Double unders

Strength work
Shoulder Press 3 x 3 attempt a PR on the last set
Weighted dips 3 x 10 attempt a 10 rep PR on last set

WOD
5 Rounds
1 x 15 foot rope climb
10 x Ring Dips
15 x Jumping air squats
Complete entire WOD with 20 lb weighted vest.