January 5, 2017

IMG_8390.JPGWarm up
10 bird dogs
10 deck squats
30 shoulder taps
5 rounds

Foot drills

Then 5 minute jump rope practice
Focus on triples/doubles/singles

Strength
DB split squats (read foot elevated on tire or box)
5-5-5-5-5-5 each leg

WOD
Amrap 12
40 double unders
30 wallballs
20 lunges

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