Monday. 12.22.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: Single Unders for 1:00. Double Under practice for 1:00. 5 pullups.

REVIEW: Box Squat. Pullups.

S: Sumo Stance Box Squats. 2 reps on the minute for 10 minutes at 75% of your 1RM. :01 pause on the box and EXPLODE UP!

LI: Weight of choice.

C: AMRAP in 10:00 of:

10 pullups

10 Deadlifts 155/105

20 double unders

LIII: 5 Pullups. Weight of choice.

LII: 1 pullup or 10 B/A pullup. Weight of choice. 10 double unders.

LI: 5 B/A pullups or 10 Ring rows or 10 Bent Over rows at weight of choice. Deadlifts at weight of choice. 10 double unders (attempts count) or 60 single unders/toe taps to a plate.

PWMOB: Lax ball in C/S/B/Forearms/Glutes. Stretch Hips and Hamstrings.

Advanced: C2B pullups. UB double Unders.

Endurance: 135/95.

The Mar: 7 sit to stands.

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