20160119

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength
Deadlift 10-8-6-4-2    

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

EMOM 24

Alt EMOM 24 mins: Row (calories)s, Double Unders and Burpee Box Jumps

Every 1 min for 24 mins,

alternating between:

15 Row (calories)s

50 Double Unders

8 Burpee Box Jumps, 24/20 in