12/9/2016

-Warmup

400M ROW

3 slow rounds

5 Ring dips

10 Russian kbs 53/35

-Mobility

1 min lizard

1 min couch

-Strength

1X20 back squats add 5# to last time of successful

-Conditioning

"Open 11.2"

15 min amrap

9 deadlifts 155/100

12 push-ups

15 box jumps 24"/20"

-Cooldown

Repeat stretches