PirateWOD 11.13.12

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

Quarter 2 - Skills
Pistols
Split Squat Jumps
HSPU
GHR
1/2 Get Ups

Quarter 3 - Strength 5 x 5
Bench
Power Snatch
Deadlift

Quarter 4 - MetCon
5 rounds:
10 box jump overs
10 pull ups
20 double unders
*Rest 1 minute between rounds