THURS WOD 11/9/2014

Warm up
Roll out Thoracic - 2 min
Kettle bell armpit smash - 1 min each side
15 Roll overs
Spiderman Stretch - 40 seconds each side
20 Mountain Climbers
20 Star jumps

Then
A)
Press 3,2,2,1,1,1,1

B)
Weighted Ring Dip 5,5,5

C)
Weighted Pullups 7,7,7

D)
Strict Toes To Bar 5x5

Then
Box Shoulder Stretch - 2 mins
Hamstrings - 2 min each side 
Glutes - 1 min each side