11.18.14

Warm-up

10 Min AMRAP

1 Lap Around the gym

10 Lunges with a twist E/L

10 “Deep Squats”

10 Supine/Prone Scorpions

Mobility

Quad Tendon/VMO

Strength/Skill

10 – 5 – 3 Sumo DL

METCON

50 Med Ball Cleans 20/14

5 Rope Climbs 15′

40 Med Ball Cleans

4 Rope Climbs

30 Med Ball Cleans

3 Rope Climbs

20 Med Ball Cleans

2 Rope Climbs

10 Med Ball Cleans

1 Rope Climb