Monday 1-20-14

Warm up

30 burpees for time

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Go HAM!

Conditioning

HERO WOD

“Blake”

4RFT

100 feet walking lunges plate overhead (45#/35#)

30 box jumps (24″/20″)

20 wallballs (20#/14#)

10 HSPU

*Mobility*

Hold passive squat

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