WOD-11/9/18

Warm up: Run around Capp st 10 Overhead Squats 10 Jumping Lunges 10 Good Mornings 10 Sampson Stretch Core: Tabata Bird dog plank Mountain climbers Strength: Deadlifts 5x10 60% 1x1 90% 15 min AMRAP 4 Hand Stand Push Ups 10 Dips 15 Pull Ups