PirateWOD 11.12.12

Quarter 1- Warm Up
Row
Squat To Stand
Mini Band
Plank
Big Three

Quarter 2 - Skills
Ring Dips
Box Jumps
Rope Climb
RFESS
GHD Sit Ups

Quarter 3 - Strength 5 x 5
Press
Squat Cleans
Lunges

Quarter 4 - MetCon
For Time
30 squat clean and jerks (95/65)