19 Jan 10
Tuesday
Warm-up
3 Rounds
Dot Drill
10 x Single leg squats
10 x HSPU
30 seconds Frog Stand holds
5-10 x L-sit pullups
25 x Hollow rockers

Strength Work
Weighted Dips
Deadlift
3 sets of 5 reps: attempt to beat last weeks final set by 10lbs.

WOD
3 Rounds
400 meter run
50 KB Swings 55lbs men/35lbs women