150109 CrossFit and FYF

WOD
AMRAP 15: "McGhee"
5 Deadlifts
13 Push-ups
9 Box Jumps
Rest 2:
AMRAP 15: "Danny"
30 Box jumps
20 Push press
30 Pull-ups

FYF
:30 work, :30 rest x 5 mins
Front rack KB squats
:30 work, :30 rest x 5 mins
Alternating KB push press
5: Max Turkish Get-ups
Rest 2:
5: Max distance row
5: Lateral burpees over rower
5: Max double-unders