20 Jan 2016

Warm Up:  (10 mins)
Lower body lift prep
Mobility

10 rnds:  5 sec bottom of squat, 10 sec rest

Review back squat

Back Squat 4 x 4 @ heaviest weight possible

WOD:  12 MIN EMOM

1 Thruster (65/95)
2 Pull Ups
3 short shuttles (3 mat length each way/18 ft)

Rx2:
Dumbbell thruster
Push Up
Shuttles

Rx3:
Dumbbell thruster
Burpee
Shuttles