December 28th 2013

28 Dec 2013

A. EMOM 16 Minutes

Odd – 15 Back Extension

Even- 10 GHD Sit ups

B. EMOM 10 Minutes

Odd – 10 Walking Lunges w/ 95-135# BB on back : 115#

Even- 10 Push ups – Perfect

+

8 Min AMRAP

400m Row

15 OVH Squats w/ 115#

20 Box Jumps:
2+ something

+

3 Sets @ 85-90% Effort

100 DU

30 Burpees

20 Pull Ups

Notes: 10 kipping pu, 10 butterfly pu
averaged around 4:47

Rest 5 Minutes