Friday, Dec. 9, 2016

1. Warm-up
Floss Hips before class

Then
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. OLY
Find your 1RM Push Jerk

3. Interval Work 

2 Rounds of:
AMRAP 5 Minutes:
5 Muscle Ups (Ring or Bar)
10 Thrusters 115/75lbs
50 Double Unders
Rest 2:00
Start over after rest
Score is total reps