Saturday 12.27.14

Warm-Up:
3x or 5:00
10 arm circles, forward and backward => 5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => bear crawl

Focus:
Hang power clean

WOD:
3/4 rounds
12 squats
6 push-ups
3 hang power cleans, unloaded-8# dumbbells
10/20 jump ropes

Game:
Underhand Dodgeball