Thursday 12/29/16

Warm-up: AMRAP 5'

10 KBS

20 PVC pass thrus

10 Wall Balls

Then:  Spiderman lunge, Inchworm, Iron cross, scorpion, Puppy dog, shoulder mob on bands

Skill/Strength: EMOM: 8'

Odd:  :30 L-Sit hold

Even:  10 Push-ups Guys:  15 (Chest to Deck)  Get off your thighs

Met-Con:

21-15-9

HSPU

Front rack lunges 95/65

Then: Immediately after you are finished

9-15-21

Cal Bike

Deadlifts 95/65