12 Dec 13

Warm up:
10 T & B shuttle jogs
1 length Inch Worms
1 Length Crab walk (forward)
1 Length Crab walk (backwards)
1 wall walk (or wall plank hold)
Shoulder Mobility
Front Squat Skill transfers (with bar)

POWER & OLY:
4 x 2 Front Squats
(70%/80%/85%/90%)

12 MIN EMOM 3 Reps @ 70%

WOD:
5 Rounds of Cindy
5 Pull ups/10 Push Ups/15 Air Squats

Cash Out:
Tabata Superman/Hollow hold combo (one superman + one hollow hold= 1 rep)