1.12.16

Warm up:
Listed on Whiteboard
Regular Day
SWOD:
Secondary Lift
5x
5 Pull Ups (weighted/best version Strict
8 DB Push Press
WOD:
Mandatory rest every other minute:
40 KB Swings
30 Jumping Lunges
20 KB SDHP
10 Push Ups
50 Air Squats

No Scale:
SWOD:
5x
5 weighted Pull Ups
8 DB Push Press
10 GHD Sit Ups
WOD:
3 rds
15 Atlas to Shoulder
15 Over the Parallette Lateral Burpees
2 Rope Climbs
-the doll