Tuesday, December 03, 2013

Warmup
10 Hollow Rocks
25 Second Ring Support Hold
5 Dips (Ring, Stationary etc)

Strength 
6×3 Split Jerks @80% of 1RM

WOD
5x
8 Burpees
16 Pul-Ups
250m Row
*15min time cap*

MOB
OH Tissue Smash
Anterior Compartment Smash