13 Dec December 12, 2016 Posted under: Workouts 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