22 January 2018

Warm up
3:00 jump rope practice
10 kip swings

BB only
5 back squats
5 behind the neck push press
5 overhead squat
5 elbow rotations
5 stiff-legged deadlift

Strength
15:00 to establish 1RM on the overhead squat

WOD
15:00 AMRAP
25 pull-ups
25 thrusters (115/75)
25 box jumps (24"/20")
25 double unders