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