WOD: Monday 7/01/2013

For Time:
5 Rope Climbs

then

5 Rounds -
10 OH Walking Lunge (15kg/20kg)
15 KB Swings (16kg/24kg)
20 Ball Sit ups (3kg/6kg)

then

5 Rope Climbs

DON'T FORGET YOUR LONG SOCKS/PANTS!! Rope burn is NOT cool!!

MOBILITY FOCUS - January

Shoulder

Mobility WOD - Shoulder extension/internal rotation