Satan’s Whiskers

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walking Lunge w/PVC Overhead
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Announcements:

League of Shadows Competition in Jacksonville is this Friday!

Mobility:

Foam Rolling: Find the Pain

Skills & Technique: (Click below for links to more info)

Wod:

Satan’s Whiskers 

3 rounds of:
 
10 Chest to Bar Pull-ups
10 Front Squats 165/115 lbs
10 Burpees
 
Time Limit: 30 Minutes