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01.23.2013

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Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

“Nasty Girls”
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post scores to comments.

Skill Development
Against as 12:00 minute running clock
Even minutes: Max Seconds x L-sit hold
Odd minutes: Max Reps x Double-unders

Samy Daghir

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