Workout of the Day November 18, 2014

Not only are our athletes fit, but they can also kick butt.
Warm-up
Iso/Stab- Some sort of crossover activation or bullet proof shoulders
Gymnastics
Strength- 4 sets (1 shoulder press, 3 push press, 3 push jerk, 1 split jerk R, 1 Split Jerk L)
Skill/Oly-12 min to build to a heavy thruster
WOD- 6 min time cap
60% of heavy thruster
1-2-3-4-5-6-7-8-9-10 reps each from the ground
Rest 2 min
Then
6 min time cap
1-2-3-4-5-6-7-8-9-10
Pull-ups