Tuesday.December 29.2015

1. Reverse Speed Lunge @ 45% 1RM Back Squat 

3 x 8 (each leg) 

1a. Box Jumps

3 x 4 (30"/24") 

WOD

12-9-6-3

Deadlifts (275/185)

Pull Ups** 

**focus on making all your reps look and feel as efficient as possible, don't hang onto the bar and force reps out with poor technique, there are not that many reps (30) in the workout so focus on making your last rep look as good as your first