Wednesday, January 9th 2013

Strength
Overhead Squat
3-3-3-3-3

Met-Con
20 Minute EMOM (Every Minute on the Minute)
- Odd Minute: 5 Push Press (target 80% of 5 rep max)
- Even Minute: 10 KB Swings 24kg / 16kg

10 burpee penalty for each missed round