January 28, 2014

Warmup: 7 MIN AMRAP

2 burpees

5 Single Leg RDL (BW)

10 pvc front squats

Strengthcon : 19 minute cap

4 Rounds of 6

overhead squat 60% of 1RM (last known 1RM)

single leg box jump (20/16)

Metcon:  15 MIN AMRAP- Use the same bar throughout

2 cleans (#115/95)

3 bent over rows

4 SDHP

Mobility: Thoracic Spine work - 6 Minutes