11/18/15

• WARMUP
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• Heel cord (1 minute per side)
• https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s
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• 10 M walking RDL into leg swing
• https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s
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• 2 wall walks / or modified on box
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• A. Clean Shrug Pull 5-3-3-1-1
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• B. AMRAP 12
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• 3 Power Snatch (155/105)
• 9 Toes To Bar / 13 v-ups
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• C. core work
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• accumulate 2 minutes of L-Sit. can be Ring, Hanging, or box(dip horn) L-sits. Every time you break perform 10 unbroken double unders or practice dubs