Wednesday 3/11/15

1.)  Dynamic warm-up around the mats, leg swings, PNF squat stretch or hip-opener on the wall, Hamstring mob with bands, tricep stretch, PVC pass thru's, good mornings

2.)  Touch and Go Deadlifts

1x 5 @ 60%,  1x5 @70%, 1x4 @ 75%, 2x3 @ 80%, 1x1 @ 90%

3.)  AMRAP 8'

24 Double Unders

8 Front Squats 135/95#

5 Pull-ups and 5 Ring Dips   C:  4 Muscle Ups