Friday 16, January 2015

Warm up:

400m run
20 shoulder dislocates
20 seconds on each - 10 seconds forward, 10 seconds backward
     little arm circles
     medium arm circles
     big arm circles
20 wide stance air squats

Skill:

Rope climb - 5 mins

Strength:

Power cleans
3-3-3

Squat cleans
3-3-3

Metcon:

Double Tap Karen

150 double tap wall balls 20/16lb
***5 push ups every time you "rest"