Fri. Dec 23, 2016

Warm-up

200m Run
10 Pushups
20 Air squats
200m Run

Overhead Squat 

1rm Overhead Squat
1xAMRAP @80%

SWOD - Strength WOD

10 min EMOM, alternating
Max Reps Continuous motion Chinups
20 Cal Row

ACCESSORY WORK

100 Goblet lunges in as few sets as possible
4x20
Banded Curls
Banded Tricep pushdowns (each)
Band Pull Aparts