Friday 12.18.2015

 First rope climb today!!

First rope climb today!!

Warm Up

On an 8:00 running clock:
2:00 Jumping rope
+
6:00 AMRAP
10 Dislocates (dowel)
10 OH Squats (dowel)
10 Grasshoppers

Barbell Prep

Mobility:
~Hip Complex
~T Spine
~Individual

Performance & Sport

A. Hang Snatch Heavy Triple (12:00)

B. "Steadfast"
30-20-10 for time of:
Power Snatch (95/65)
Back Rack Lunge Steps (95/65)
Burpees
T2B

C. 3x12-15 Back Extensions

Gatorz Sunglass - Made in the USA