Wednesday 1/18/17

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 

Skill:   Teach Kip15'

5 x 5 Pull-ups or Attempts

Advanced:   5 x 5 MU (Bar/ring)

Met-Con:   

3 RFT 

50 Double Unders/ 150 Singles

15 Cal Bike 

100 m Farmers Carry