Saturday 1.16.15

Warm-Up
3x or 5:00
10 jumping jacks => run => 4 tire in and outs => backwards run => 5 perfect squats => carioca => 10 second plank => over the boxes => 3 jumping pullups => speed ladder => wall walk => Broad Jump

Skill
Pull-ups / Negatives / Holds

Workout
8 min Amrap
5/10 ball slams
5/10 squats/med ball squats
5/10 med ball over the shoulder

Game
CrossFit Dynamite!!!