Friday, February 15th, 2013

Warm up:
Samson stretch
Caterpillar
Neck rolls
Arm rolls
Duck walk
Row 400m

Strength: deadlifts
3x5

Skill:
Strict Pull-ups
3 x 5 negatives with fast return to the top
BEG: 3 x 5 ring rows or banded negatives

WOD:
For reps:
2 minutes max effort burpees
Rest 1 minute
2 minutes max effort push ups
Rest 1 minute
2 minutes max effort jumping lunges
Rest 1 minute
2 minutes max effort toes to bar

Cashout:
3 x's Weighted Plank Hold x 60 seconds (35/25lbs)
Place weight on back
Rest 30 seconds btw holds

MOBILITY!!!! Couch stretch and
Banded shoulder stretches