20.Nov.2013

A. 

Mobility; shoulders, calves

B.

2 rounds:

-10 TGU (HEAVY)*5ea arm

-200m farmer carry (HEAVY)

C.

6 rounds:

-7 chest to bar pullups

-9 burpee jump overs (24") *(12-24", choose an object you are comfortable jumping ALL THE WAY OVER. Bumper plates or box jumps)

-11 wall balls

*2min time cap each round (modify accordingly)

*rest 90seconds between each round

*must face object for burpees and jump overs, no lateral jumps

*90-95% effort each round, goal is to maintain your time of first round +/- 3 seconds.