14 Jan 2016

Warm Up:
Upper body lift prep (7 mins)
Mobility (10 mins)

SKILL:  Turkish Get Ups (10 mins)
With a light weight, work up in weight each set
3-2-1 Each arm

Borrowed from CF Corydon:

Complete for time:
20 cal row
30 Jumping pull ups
40 burpees
50 wallballs 20/14 to 10/9
60 cal row

Rx2:  Jumping pull ups off plates
Rx3:  Ring Rows

SILVERS:
Strength:  Pull Up progressions

WOD:
20 cal row
20 Hollow body extensions (on floor)
20 burpees
20 Wall balls
40 cal row