Monday January 11, 2016

Warm Up: 200m Row

Then :
Inch worm
Straight leg Bear Crawl
10 Tuck jumps
10 Shoulder Shrugs
10 Squat to stand
10 strict press with 15# bar or PVC

6-9 WOD: 5 Rds
5 Pull Ups
10 Burpees
10 Box Jump Overs
5 Push Press 20/15 or 9/5# DB orKB

10-14 WOD: 10:00 AMRAP
1 Rope Climb (3 prog)
10 Deadlifts 75/55, 65/45, 55/35
10 Push Jerks (same weight as DL)