10 min run, 50%
10 secs of samson stretch (http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html )
10x air squats, hold for 5 secs at bottom, elbow pushing knees out (http://www.youtube.com/watch?v=bUKWnGcu5Ss )
10x superman, hold for 1 sec at top (http://bloombikeshop.com/bodyweight-exercise/superman.php )
10x leg lifts
WOD:
21-15-9 reps:
- tricep dips
- squats
- jumping jacks
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