December 15, 2015 

December 15, 2015

Warm Up-

3″ Row

2 RNFT:

10 Romanian Dead Lifts w Barbell

:30 Back Squat Bottom Hold

10 Bent Over Barbell Row

:30 Chin Over Pull Up Bar Hold

Strength-

4 Sets:

5 Good Mornings AHAP

Rest 45 seconds

2/arm Turkish Get Ups

Rest 45 seconds

Max Reps Strict Pull Ups

Rest 45 seconds

*Record Weight + Total Strict Pull Ups

WOD-

21 Box Jumps (24/20)

18 Wall Balls (20/14)

15 KB Swings (53/35)

12 Toes 2 Bar

4 RFT