01.10.2013

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Pull-ups
10 x Air Squats
III. Mobility

“P.A.I.”
Complete as many Rounds/Reps as possible in 9:00 of
5 x Squat Cleans (135/95lbs)
3 x Handstand Push-ups
1 x Muscle-up

Post Rounds/Reps completed to comments.

Skill Development
4 Rounds of
10 x Toes-to-Bar/ Knees-to-Elbows
10 x Back Extensions
30 x Double-unders