WoD for January 13th, 2015

Warm up: 3 in 3
HR Push-ups
Russian Twists
Jumping Jacks

Strength: 15’ to get a 1RM from last week you missed / Mobility

Review: Kipping Ring Dips

WoD: 5 Cycles of a 3 Minute AMRAP of:

3 Ring Dips a/b) Banded c) Bench
6 T2B a) KTE b) High Knee
9 Box Jumps (24/20)  a/b) Step ups    *Everyone steps down tomorrow…

Rest 1 minute

Notes: Score sum only total rounds in each 3 minute period except for the last which is rounds plus reps.

MOB: Lax Pecs/Shoulders / Mash achilles

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