DATE: 1/11/12

WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!

SKILL: (0610 to 0620, 0840 to 0850)
Bears (3X5) – work on form, depth and timing


WOD (0620 to 0650, 0850 to 0920)
3rd Alarm – Rx 2nd Alarm – 12, 120 1st Alarm – 8, 80
3 Rounds of:
20 Ring Push-ups
20 (10/side) Windmills
20 Dead Lift (body wt.)
20 (10/side) KB Snatch
200 Jump Rope

Trainer Notes: 1)

COOL DOWN
Max Plank Hold – try for a PR!?
Foam Roller
Static Stretching