January 15th 2014

7am and 4pm Strength
5×5 Kang Squats (Please watch the video)
Its pretty much a Good Morning, into a Full Squat back to the bottom of the GM and UP
Warm Up
A) Warm Up on the Board
OR
B) 5×3 Jerk Balance (Please watch the video)
Set the line up in the video. Have your stance marked out then use chalk to make the lines
If you ask me what those movements are, I am going to cry
WOD
AMRAP in 15 minutes of:
10 Pull Ups
10 Burpees
10 Toes to Bar
10 Handstand Push Ups
10 Kettlebell Swings
10 Box Jump Overs