Monday 1/16/17

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 

4 Wall Walks, Slow 

10 Push upsAdv:  15 

10 Seated DB Press

As a group:  Tabata 4' 

Hollow Hold and Arch Hold (Alternate)

Met-Con:  AMRAP 7' 

12 Pull-ups

12 Power Snatch 95/65#  Sc:  75/45#