January 26, 2015 

January 26, 2015

Warm Up-

1 Lap + 3″ Continuous pace Air Squats

3 x 10 sec up/down PVC Back Squats

3 x 10 sec up/down Pull Ups

3 x 10 sec up/down No shot Wall Ball

Skill-

2″ Hollow Rocks (Rest in Superman)

Strength-

12″, or 16″ Ping Pong (Level 1, or Level 2)

A. 5 Box Back Squats @ 65-75%

B. 5 Weighted Strict Pull ups (AHAP)

C. Max Back Squats in :20  115/75

D. Rest

WOD-

10″ AMRAP

15 Wall Balls 20/14

12 Box Jumps

9 Pull Ups (ADV= C2B)