Daily WOD 9/29/12

A. Spend 15-20 minutes doing mobility and flexibility

B.

5 rounds
10 weighted pullups (strict)
10 weighted dips (FULL ROM)
20 GHD situps
20 Hip extensions

C.

3 rounds with 5 minutes in between
50 burpees



* Rehab

A. Establish 1RM Press

B.

5 rounds

10 weighted pullups (strict)

10 weighted dips (FULL ROM)

20 hollow rocks 

20 supermans 

C. 

3 rounds with 5 minutes in between

50 stiff legged up downs