Monday 09DEC2013

Mobilize to Stay Alive

Skill

Weighted Pull - Ups

10 Muscle Ups or Ring Dips

Strength


Back Squat

3 X 3 @ 75 % 1RM
3 X 3 @ 85% 1RM
AMRAP @ 90% 1RM


WOD

AMRAP 20 Minutes

5 Thrusters @ 95/65

7 Hang Cleans @ 95/65

10 SDHP @ 95/65

Scale as Appropriate