WOD: Friday 11/4/16

Warm-up:

- Shoulder Stretches w/bands

- Side lunge down turf

- 10y Inch worms

- 10 x Torso rotations w/bar

- 10 x Good morning squats w/bar

- Bike 400m

- 15 x Push-ups

- 20 x Box Step-overs

Strength/Skill: 15m

- Gymnastics Skill Work: pull-ups

Metcon: 12m AMRAP

- Complete 50 Cal Bike

Use remaining time for the following:

- 10 x Deadlifts (225/135)

- 10 x Lateral Burpees-over-bar (jump w/both feet!!)

Cash-out: 3 rounds

- 20 x Hollow rocks

- 20 x Pikes

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