WOD 12/16/16

WARM-UP
15 minute warm-up

STRENGTH
Overhead Squat – 70% x 3, couple reps shy of maximal effort (Rest 3-4 minutes between sets)

WOD
15 minute AMRAP
•  2 x ring Muscle-Up, sub is 1 C2B Pull-Up and 1 Dip
•  4 x Turkish Get-Up 40/30
•  8 x Ring Push Up