18/05/17

Strength

Back-Squat
3 reps @ 70%
3 reps @ 80%
3 reps @ 85%
3 reps @ 90%

WOD

14 min AMRAP
Sprint to Center Blue Dumpster, Jump
in the dumpster.  Find a prize. Sprint Back.
Best prize wins!!
4- Burpees-Over KB
8-Single-Arm-KB-Overhead lunges
4-Burpees-Over KB
16- KB-Swings
4-Burpees-Over KB
8-Single-Arm-KB-Overhead lunges (opposite arm)
4-Burpees-Over KB
Repeat