General Fitness Monday 12-15-14

Prep Work
3 Min Jump rope work
2X7 Lunge strict KB Press
2X 50′ Broad jump

Strength
work up to a heavy push press
15 Min Time cap

WOD
5 rds
Using Double KB’s
10 Cleans
10 front squats
10 Diggers
Rest 3 Min
Evaluate what weight you used and how fast you can move the weights, each rd should be a sprint

ACC Work
3X30 Hollow hold

Cool Down
Mobility
Post results

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