Monday

Eric squeezing a quick 5 rounds of Cindy at the Nuclear Power Plant using an i-beam for pull-ups.

Skill

Ring Dips 1 set of max reps @ BW or banded.

WOD

Amrap 15 min of

10 KB Squat Snatch,
20 Double Unders
30 Sit-ups
*if you can do link 2 double unders…you are doing them for the workout.

Freshies

Amrap 15 of

10 1 arm KB overhead Squats
20 reps of 12in box jumps
30 Situps

Cooldown

12 mins  of alternating between the couch stretch for 90 seconds on each leg and hip opener stretch for 90 seconds each side… Childs pose with hands elevated on the box for 2 minutes hard!  2 minutes touching toes and 2 mins in down dog getting calfs.

DO IT!

http://www.youtube.com/watch?v=IioW8A3fgW0

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