January 6, 2014

A) One length each:

High Knees

Butt Kicks

Bear Crawl

High Kicks

1/2 length Spider-Man crawl

1/2 length Duck Walk

Burgener/Thacker warm up


B) 6 sets of:

Hang Power Snatch x 6 Touch-N-Go

Rest 2 minutes between sets.


C) 20 minute AMRAP:

5 x Overhead Squats at 115#/75#

10 Chest to Bar Pull Ups

20 Double Unders



Back Squat 4 x 8 (choose a weight that will be heavy for the last few reps.)