1/21/13 - MONDAY

WARM-UP (25 min)

3 Rounds

Wall Climb - 2
Ab Wheel - 20
Pull-up - 10

Mobility

REHAB & SKILL (20 min)
Every 5 min OTM - Weighted Ab Plank - 1 min - 3 times total while doing one or both of the following:
1) Spend time working rehab, recovery, and mobility as needed
2)  Skill Work:
    a) HSPU or Handstand Walk
    b) Pull-up or Chest to Bar Pull-up or Toes to Bar

MET-CON (15 min)

3 Rounds for Time

135 lb OH Hold - 1 min - Max Time
Burpee - 10 / DU - 30 / Box Jump - 15
135 lb Front Squat - 3 rep - hold at bottom for 10 seconds while maintaining good posture
Burpee - 10 / DU - 30 / Box Jump - 15
L-Sit Hang - 1 min - Max Time
Burpee - 10 / DU - 30 / Box Jump - 15

Note: 1 min is dedicated to the OH Hold and to the L-Sit Hang. Do not move to the next exercise until that minute is over. Once minute ends, move immediately to the next exercise. No scheduled rest. Record time achieved in OH Hold and L-Sit Hang.Also, record time to complete entire workout.