27 Sept 2013

Warm Up:
Glassman
Hip & Shoulder Mobility

Skill Work:  OPEN GYM (15 MINS) - Use it wisely!  Pick something that needs working on or needs some more focussed coaching

A:  5 MIN AMRAP
5 Medball Cleans
10 Hollow Rocks

Rest 2 minutes

B:  6 MIN AMRAP
6 Pistols
12 Weighted Step Ups

Rest 2 minutes

C:  7 MIN AMRAP
7 DU's
14 Sit Ups

Score is total rounds of A + B+ C