2.1.2017

WOD
20 minute AMRAP
5-Back Squats (135/95)
10-Bar Hopping Burpees
15-KB Swings (53/35)
20-Dead Lifts (135/95)
25-Double-Unders

SWOD
8 Minute EMOM
3 Pause Squats w/1 second pause above parallel on each
@ 60%-65% of 1RM Back Squat

METCON
“Fight Gone Bad Style” Tabata Workout:
3 Rounds
1 minute at each station, and 1 minute rest between rounds
Max wall Balls
Max KB Sumo deadlift High pull
Max box jumps
Max KB push press
Max cal row

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