Bernard
SWOD
A1) Ring Rows 10/10/10/10/10
A2) Max Burpees in 30 seconds x 4 sets
A3) Thoracic spine mobility drill a.k.a. Keg Drill, 1 min x 3 sets
Keg Drill: start watching about 3:00 into it
[yt]http://www.youtube.com/watch?v=HgEgIGE2ZI8[/yt]
WOD:
-AMRAP in 5 min-
20 double unders (sub. = 40 single unders)
10 push ups