Friday 1/17/14

1.)  Dynamic warm-up around mats, Lunge to squat, side 2 side lunge, hip-opener x 2, shoulder mob on boxes, PVC pass thrus

2.)  EMOM:  10"

2 OHS with mod weight, working more on form and depth.  Start from the rack

3.)  2 min max effort Pull-ups (Strict)

1 min Rest

2 min Max effort Sit-ups

1 min Rest

2 min Max effort Push-ups

3 min Rest

Then:

AMRAP 10"

15 Plate Ground to Overhead   45/25#

15 Burpees