Monday January 12, 2015

Warm Up: 3x
bear crawl down and back - 5 super slow squats with 5 second hold at bottom - 10 burpees - speed ladder - leap frog down and back.

6-9 WOD: 

9:00 AMRAP
3 pull ups
9 Front squats 15/10/9
12 side to side hops

 

10-13 WOD

8:00 AMRAP
10 one arm DB snatch 20/15/10
15 wall balls 10/8