Sunday 12.21.14

Warm-Up:
3x or 5:00
Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers

Focus:
Dip-Shrug-Drop-Stand

WOD:
4-5 rounds

50 m run (down and back 2X)
6 one-arm hang dumbbell power cleans (change arms) 

10 squats

Game:
Max Stack