Monday, January 14th, 2013

Weekly Warm Up:  10 Push Ups, 10 Kettlebell Swings, 10 Pistols, 20 Mountain Climbers

Skill:  10 minutes of Toes to Bar Practice

WOD:  12 Minute AMRAP

10 Toes to Bar

10 Sumo Deadlift High Pulls (135/95)

25 Double Unders

then, rest 3 minutes, then

6 Minute AMRAP

5 Pull Ups

5 Ring Dips

REC:  100 Banded Pull Aparts (Accesory move to help recovery in the arms and build strength in the deltoids, rhomboids and scapula)