Saturday 1/14/17

Warm-up:3 Rounds 

10 T and 10 y's 

10 Hollow Pull Downs 

10 Wall Balls 

Then:  Lacrosse ball on shoulder, tricep

stretch w/band, cross body stretch,

Iron cross/ scorpion  

Strength:   

5 x 3 Thursters @ 60% 1 RM

Met-Con:  2 rounds every 3 minutes

From 0:00-3:00 

   2 rounds of: 

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00 

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds