Warm Up

Shoulder Mobility
Duck walk +20 Airsquats
Bear crawl + catcrawl
20 push up

 
Skill

HS Kick up x 10
Wall walk x 2
Shoulder tap 2×10

 
Strength

3 X 5 Front Squat @ 80%

 
Conditioning

GOIFEX WOD 2015
AMRAP 10min
15 Burpee over bar (lateral)
10 Deadlift (115/75#)
5 Shoulder to overhead