11/01/2016

-Warmup

5 slow rounds

20 double unders

10 lateral plate raises 5's/2.5's

10 front plate raises 5's/2.5's

-Mobility

1 min benched shoulders

1 min pigeon

-Strength

12 mins to find a 1RM push jerk

-Conditioning

For time

1000M row

50 burpee box jump overs 24"/20"

800M run