Monday, December 3rd 2012

Warm-Up / Mobility

400M Run
3x
 - 10 GHD Hip Extensions
 - 10 PVC Dislocates
 - 10 PVC OHS

Strength
Back Squats
5-5-5-3-2-1

Work up to a one rep max

Met-Con

15 Minute AMRAP
- 10 OHS 95# / 60#
- 5 Muscle Ups (Sub 3 Pull-Ups and 3 Ring Dips for one Muscle Up)