09-16-2013 Monday Workout

Warmup 
300m Row
15 OHS
15 Pushups
15 Squats
1min Shoulder Rollout
1min Forearm Rollout
x 2 Rds

Strength
Deadlift

Skill
Overhead Squat

Workout
10 Wall Balls (20/14)
20 Ball Slams (20/15)
30 Double Unders
4min AMRAP
1min Rest
x 3 Rds
– Record total Rds + Reps for each 4min AMRAP

After Party
200m Farmers Carry w Plate (make it heavy!)