Fri 12/9/16

Strength

4 rounds
 
 6x bent over row w/ 4 count lower
 
 8x reverse sliders w/ 4 count lower

WOD

24 min amrap

10x horizantal body row
 
 50x step up
 
 10x dbl kb deadlift
 
 100x lateral hop
 
 10x deck squat
 
 50x plank pulse