Monday 12-16-13

Warm up

Double unders

10 OHS

Shoulder mobility 

Dynamic stretches 

Strength

Weighted Chin ups

5-5-5-5-5

Conditioning

8 min AMRAP

30 Double unders 

8 Thrusters(95#/65#)

rest 2 mins

8 min AMRAP

8 Pull ups 

8 Burpees

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