11-25-13

REPEAT OF 7-29-13 FROM JOESPH FORSETH DESHAIS AND MFA NORTH
 
STRENGTH AND SKILL 
10,5,2,1,1 SDHP
MAX HANDSTAND WALK OR STATIONARY
 
METCON
FOR TIME
20-15-10 (20 REPS OF EACH, 15 REPS OF EACH, 10 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS) 95/75
FULL SIT UPS


COOL DOWN AND MOBILITY