Monday. 12.8.14

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

WU: 1 minute of jump rope. 2 rounds of :30 of double under practice/:30 rest.

REVIEW: Back Squat. Deadlift. Pullup.

S: Back Squat. WU to 75%. 5-5-5-5. Rest as needed.

C: AMRAP in 12:00 of:

6 Deadlifts at 65% of your 1RM

12 pullups

25 double unders

LIII: 8 pullups.

LII: 2 pullups or 12 B/A pullups. 15 double unders.

LI: 8 pullups at sub of choice. 10 double unders (attempts count) or 75 single unders/toe taps to a plate.

PWMOB: Lax ball in C/S/B/Forearms/Glutes. Pigeon Pose. Stretch Hamstrings. Couch stretch. Butterfly. Rollout lats.

Advanced: Strict Pullups

Endurance: 55% on the Deadlift.

The Mar: 2 sit to stands and 1 walk for as far as you can

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