Mondays are my favorite!
Warm Up
Run 800m
1 Round
20 Air Squats
20 Sit Ups
12 Burpees
Mobility:
PNF Shoulder External Rotation
Pipe Squat Rotation
Skill:
3 Rounds
100FT Front Rack Walking Lunge (115/75#)
10 Jerks
**Complete Jerks at the end of lunges before dropping bar
WOD:
4 Rounds for time of:
21 Wall Balls (20/14#)
18 Pull Ups
15 KB Swings (53/35#)
12 HSPU