13 Dec 2013

Warm Up:
5 min AMRAP
5 mountain climbers
5 toes to bar
5 air squats
3 strict pull ups

Samson Stretch

As a group: 4 step bracing

Strength:
Bench Press 10 sets of 1 working toward max effort

WOD:
8 min AMRAP
5 burpees (1’ target)
10 overhead squats 45#
15 sit ups

Mobility/Cool Down:
Cervical spine/neck MWOD