December 13, 2016

IMG_7916.JPGWarm up
10 empty bar good mornings
10 back rack lunges
10 BTN strict press
10 ohs

3 Rds

Strength
Staggered stance gm
5-5-5-5-5-5 each leg

Superman’s
8-8-8-8-8-8
3 second up/hold

Strict press
5-5-5-5-5-5

WOD
Amrap 20
50 burpee
50 GTOH
50 squats

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