12.31.2016

WARMUP
800M RUN
2 ROUNDS
5 WALL SQUATS
5 AIR SQUATS
50' SPIDER CRAWL TO ELBOW DROP

LIFT
12 MINUTES TO WORK UP TO HEAVY
1RM 50' SLED PUSH
*MAX PULL UPS AFTER EACH ATTEMPT

WOD
20 AMRAP 
WITH PARTNER, ALTERNATE EACH EXERCISE, ONE WORKS AT A TIME
200M RUN
20 KB SWINGS (53/35)
20 SIT UPS
200M RUN
20 GOBLET SQUATS
20 SIT UPS
200M RUN
20 KB HEADCUTTERS
20 SIT UPS