Monday 12.23.13 WOD

Monday 12.23.13 WOD
GPP Warm-up: Roxanne
MOB FOCUS: Hips, Ankles, Chest, Lats
Back Sq 1 RM  Warm up sets at 50%  then 75%x 5, 85%x3, 95%x1.1.1.1.1
New Member will do 6 Sets 8-10/5-7/3-5
Then EMOM 8-10 Reps at 50-60% for 5 Min
Conditioning: 3 Person teams AMRAP 20 Min
Rows 150 M
Plank
Squat Sit