WOD 10.12.2015 Monday

Strength

Back Squat – 5 Rep Max, 95% x 5, 90% x 5

WOD

13 min AMRAP

  • 5 Muscle-ups (sub 5 burpee pull-ups)*
  • 10 DB Step-ups, 24″/20″ (45/30# dbs each hand)
  • 200 meter run

* can also sub bar muscle-ups