December 9, 2016 

December 9, 2016

Warm Up-

2 Minutes Air Squats, then:

2 RNFT

10 Kang Squats w Barbell

:30/leg Dynamic Swings

10 Spider-Man w Reach

:30/leg Samson Stretch

Strength-

Every 90 Seconds for 7 Sets:

Back Squat

Sets 1: 3 Reps x 80%, Set 2:  2 Reps x 85%, Sets 3 & 4: 1 Rep x 90%, Last 3 Sets: 1 Rep x 95%

WOD-

10-9-8-7-6-5-4-3-2-1:

Back Squat 135/85

Pull Ups

Shoulder to Overhead 135/85

For Time!