1/29/11

1. WARM UP
- Speed Ladder
- 1 Arm KB Swings
- Hang MB Clean (varied)

2. SKILL & DRILL
3 round rotation:
- Ring Support, 5 sec hold

3. WOD
6 rounds x 3 min on : 3 min off (group rotation)
- 3 Hang Power Snatch
- 6 Pullups
- 9 Ball Slams (varied)