14 January 2013; “Ming the Merciless”

flash3Warm-up: 6 minutes of Rock, Paper, Scissors with a partner.  Loser does 5 Squats, Pushups or Burpees each time.

Skill: The Med Ball Clean

Strength: 15 minutes to work up to a 1RM Clean (anyway)

WOD: “Ming the Merciless”

Buy in, run to West Alabama with Med Ball, then….

Three rounds of…

10 Deadlifts 315/225

15 Burpee Wall Balls 12′ Mark RX

20 Wall Ball Squat Cleans

Cool Down: Foam Rolling

1-14-2013