General fitness Friday 1-2-14

Prep work
2X:30 table top stretch
2X:30 couch stretch
2X:30 soleus stretch

Strength
Every 2 min for 14 min 7sets
3 front squats
They should be done all at the heavy sets from Dec 19th

WOD
5 Rds
3 heavy snatches
10 burpees
20 wall balls
Time cap 18 min

Cool down
Mobility
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