Monday 1/9/16

Warm-up: Amrap 5' 

20 Double unders/ 60 singles

10 Push ups 

10 OHS w/ PVC pipe 

Then:  Couch stretch, Oly or frog

pigeon, shoulder mob on boxes, PVC's

Skill:  3 Rounds 

3 Wall Walks, Slow 

10 Push ups 

10 Seated DB Press 

As a group:  Tabata 4' 

Hollow Hold and Arch Hold (Alternate)

Met-Con:  3 RFT 

15 Front Squat 135/95#Sc: 95/65#

15 Box Jump Overs 24/20 

15 TTB sc: KTE