''JaM'' (01.13.2012)

Warm-up Drills (01.13.2012)
3:00 x Speed Rope (cumulative)
9 Fundamentals x 5 Reps each (45lbs)
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-Sumo Squats
-Shoulder Mobility (Choice)





''JaM'' (01.13.2012)
Complete for time
Row 1500m
21-15-9 for time of
Thrusters (95/65lbs)
Pull-ups

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (01.13.2012)
Rest for the crucible that approaches... Mobility WOD: Watch one video, stretch, foam roll, and apply yourself to improving movement.

Burpee Challenge (Optional)
28 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (01.13.2012)