130624

Monday

Warm up:
400m run
2 rounds
10 scap pull-ups
:30 plank hold

Mobility

Strength/Skill:
Pull-ups
Find a 1RM weighted pull-up or max set of strict, then 
5-5-5 
 Adv - weighted
Int - strict
Beg = partner assisted

WOD:
P1 works for 1:00 while P2 counts, then switch; 2 rounds through movements per partner
wallballs 20/14#
hang power clean 75/45#
box jump 24/20"
Push Press 75/45#