160127

Wednesday 1/27/16
Buy-in: 3x
5 KB swings
5 Goblet squats
10 hollow/ open
5 ring rows
5 perfect push-ups
10 reverse lunges

Focus: 4 sets
 3 front squats
rest
2 min bike Tabata
rest
1-3 strict pull-ups + 3 hanging leg raises
rest
WOD: Against a 7-minute running clock, complete:
400m run/500 Meter Row (if raining)
AMRAP with remaining time:
7 DB push press
7 Box Jumps
$-out:  10 min Goal work