Dec 7, 2017

1. Warm-up
Floss Ankles
3 Steady Rounds:
6 Strict Pull Ups
12 GHD SIt Ups
Row 18 Calories

2. Strength
5RM Back Squat

425

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpee
30 Dumbbell Snatch 50/35lbs

12:47

Unbroken DB snatch

4. Interval 
Every :90 Until Failure
5/4 Bar Muscle Ups
5 Shoulder to Overhead 185/135lbs
Add 10/5lbs each round.