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Monday: 1-25-10
Warm-up
Quadruped
+ hops
Jumping jacks
OH wall squat

Bar/PVC 2 sets 10 reps each
Snatch pull
RDL

WOD
PJ @ 65% 5 reps x 5 sets
After each set immediately do 10 Pull-ups
Bonus Round 2x
25 GHD Hip Ext
25 Push-ups

Endurance: odd ladder intervals repeats
www.elmcityendurance.com
1,9,3,7,5 minutes:rest half of interval time

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