September 21, 2017

STRENGTH: Three sets of,
Back Squat x 15 reps @ moderate weight 
Single-Arm Dumbbell Row x 8-10 reps each arm @ moderate weight
Rest 60 seconds
WOD: Against a 20 minute running clock,
30 x burpee buy in,
then, AMRAP in remaining time:
5 x thrusters 
10 x pull ups 
50 x double unders