12.8.14

Warm-up

3 R.N.F.T.

10 Burpees

10 Hollow Rocks

10 Lunges

10 Supermans

Mobility

Anterior Chain

Strength/Skill

Back Squat 3×10 @ 65%

*If you PR’D This Friday please use your new 1RM for this next 4 week cycle.

METCON

75 Double Unders

Fran 65/45#

75 Double Unders

Fran 65/45#

75 Double Unders

*30 minute time cap