General Fitness Monday 1/11/16

Prep Work
3 min jump rope
2X10 Air squat
2X30 Calf stretch
2X30 Sampson stretch

WOD
A.
Front squat
3-3-3-3-3
*Build up over the course of the 5 sets
12 Min Time cap

rest 5 min
B.
As Far as possible in 8 min
5 Wall balls
5 Pull Ups
30 Double unders
10 Wall Balls
10 Pull Ups
30 Double unders
15 wall balls
15 Pull ups
30 Double unders
….
Wall balls and Pull ups increase by 5 reps each set-Double unders stay the same

Cool Down
Mobility
Post results

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