12.30.14
MOB
DYNWU
20M EMOM
150m Row
10 Plate BurpeesÂ
CF:
MOB
DYNWU
A. 8 Reps Every Other Minute for  10 Rounds. Even Min Complete 30 Flutter Kicks and Rest.
Body Weight Back Squat. Pull Weight from Rack Each Set.Â
B. Clean and Jerk. For Quality.
10R @ 75%
8R @ 85%
6R @ 90%
C. For Time:
800m Run
21-15-9
Decline Pushups
Box Dips
CE)
HSPU
Ring Dips