6/9/14 Monday

Performance

EMOM for 10 min:

2 Front Squats @ (5lbs heavier then last week)

3 Rebounding Squat jumps (hands on head, jump as high as possible while still able to control rebound)

*beginners work up to a tough 5 reps in warm up and use that weight for the 2 reps

+

Complete as many rounds as possible in 10 minutes of:

10 one arm dumbbell thrusters (5 each arm/You pick weight)

10 pull-ups

50′ bear crawl

Competition

Wod will be posted at gym