121105

Monday

Warm Up:
Run 400m
10 Scap activations

Mobility: Hips/Ankles

Strength: Strict Pullups: TEST
ADV: Do one max set
Int/ Beg:  Max strict set with smallest band possible

Then: 3x5 Negatives
May use band

WOD: Test
3 rounds of "Kelly"
400m Run
30 Box Jumps: Step down required 24/20
30 Wall balls 20/14lb