February 11th, 2015

3 Rounds for Quality:
25 Band Pull Apart
10 Scap Pushups
10 Kip on Bar (no pulling, just practice going from hollow body to superman while holding on to the bar. Click on the video below for a demo)
Air Squat hold 0:45 seconds

Metcon
10 min AMRAP
3 Deadlift (155/100)
10 Lateral Burpees
15 Situps