January 3, 2018

Warm up

4 rounds

20 bird dogs

20 dead bugs

10 hkts

Strength

Front rack lunge

10-10-10-10-10

Cossack squats

10-10-10-10-10

DB step ups

10-10-10-10-10

Wod

Amrap 8

20 pull ups

40 air squats