Friday 1.16.15

Main - Group WOD

Warm up (No Measure)

2 rounds

Lat./T-spine mobilization x 10 reps

Shoulder W's x 10 reps

Overhead Squats w/ bar x 10 reps

Strict Pull-ups

Metcon (AMRAP - Reps)

Against a 4 minute running clock:

500 meter Row

20 Box Jump-overs

Double-Unders x max reps

Rest 4 minutes and complete three sets.

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