December 12, 2016

STRENGTH: 3 rounds for quality,

10 x single leg squats w/dumbells (rear leg elevated), each leg

10 x decline push ups

10 x dips

WOD: 5 rounds for time,

5 x push jerks

10 x box jumps

15 x kettle bell swings

20 x anchored sit ups – knees all the way to chest