12-4-13

WARM UP

STRENGTH AND SKILL
10-2
DEAD LIFTS
BARBELL ARCHES
STRICT PULL UPS

METCON
6 MINUTE AMRAP
1,2,3,4...HSPU
10,20,30,40...DOUBLE UNDERS
10,20,30,40...STORM CRUNCHES

CORE
WIPERS

COOL DOWN AND MOBILITY