PirateWOD 11.9.12

Quarter 1 - Warm Up
Row
Squat to Stand
Mini Band
SLL
Big 3

Quarter 2 - Skills
3 Rounds
OHS
3 hurdle drill
Wall climbs
Box/Ring dip
GHD sit up

Quarter 3 - Strength
Pirate Rows
Jerk
Pistols

Quarter 4 - MetCon
Girl
"Linda" 10.9.8.7.6.5.4.3.2.1
Bench
Deadlift
Clean