WOD - 04/14/10

**Intensity will gradually ramp up in the coming days. For now, you should all still be recovering from Sunday.**

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Double-unders: 10 Minutes

Strength:
Men: Ring Dips: 5x3, working up to heavy 3
Women: Bar Dips: 5x3, negatives if necessary

Metcon:
AMRAP in 8 Minutes:
15 Double-unders
15 Push-ups

Finisher:
Ab Wheel Rollout Holds: 4 x 15 seconds each

Lot of pushing today, be sure to appropriately warm up your shoulders and chest. Stretch after the workout - YOGA WITH ALY @ 8PM (there ya go, Jess)