8/24/12

Skill: Over head squat with PVC or empty bar for 10 minutes.
Your current skill level will determine which of these you use and is Coach's discretion.
Practice keeping implement in the frontal plane; directly over your spine.
Locked elbows, shoulders shrugged, midline stable and weight on your heels.

then:

7 RFT of:
5 Ring dips
10 SDHP w/KB @53/35
15 Abmat situp