Group: 3 in 3
Air Squat
Sit-ups
Jumping Jacks
MOB: 5’ for Hip Mobility
Strength: 15’ to 3RM Back Squat
WoD: WoD: 9’ AMRAP (compare to December 10th, 2012)
4 Bar Muscle Ups a) 12 Pull-ups / 12 Ring Dips b) 12 Pull-ups/12 Push-ups c) 12 Ring Rows / 12 Push-ups knees
30 DU a/b) 90 Singles c) 30 Singles
MOB: Roll Quads Lats / Mash Achilles