Tuesday 12.22.15

3 round (nft)

1 minute jump rope

3/ side lunge stretch

pvc pipe (overhead passes, good mornings, rotations)

Back Squat:

5 x 5 @ 60% (de-load week)

Pullups:

2 sets strict (1 pronated grip/ 1 supinated grip) x 5 reps

2 sets of kipping pullups (focus on the skill) x 10 reps (or less) practice!

5 rounds for time

10 power snatches (75/55)

20 double unders

10 wallball shots (20/14)

20 double unders

*15 minute time cap

Post Workout: 3 sets

15 hollow rocks

1 minute farmer carry

1 minute oh carry