Zack Morris

Warm-up:

3 Rounds of:

Run 100m 
10m Inchworm w/push-up
10 Air Squats 

Then:

5 Strict Pull-ups
5 Strict Ring Dips
or
5 Strict Muscle-ups

Mobility:

Partner Peck Stretch+Mobility Minutes 

Announcements:

Yoga at 7:30 at Justified tonight! Come hang out! 

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

Lift of the Day:

SJ Cycle Week 9 
Bench Press 5x2 Across

Work up to a heavy 2 rep weight. Perfom 5 sets of 2 reps at that weight. 

Wod:

Zack Morris

12 Alternating Kettlebell Squat Cleans 32/24kg
:10 Second Left Arm Kettlebell Waiter Hold 32/24kg
12 Russian Kettlebell Swings 32/24kg
:10 Second Right Arm Kettlebell Waiter Hold 32/24kg

12 Minute AMRAP.
Score rounds and reps. 
(:10 second hold counts as 1 rep)