Warm Up: – AMRAC 8
Bridge Run
8 pullups
8 jumping lunges
8 burpees
Skills: – EMOM 6
10 strict pullups
20 rev. walking lunges
Strength: – Shoulder Press
5RM in 15 min
WOD: – 5 rounds for time: (Last comp: 1/15/14)
12 alt. leg pistols
12 H/R pushups
400m run
