Thursday 1/5/16

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:  Every 2 minutes:  10' 

5 Rounds total of 

Max Effort Pull-ups , Can be kipping!  (Once you drop off

the bar you are done ) 

Met-Con:  14.1 

AMRAP 10' 

30 Double Unders 

15 Power Snatch75/55#