161212 - CrossFit

WARM-UP
3 rounds
200m Row
10 Drinking Birds to Med Ball
10 Squats to Med Ball
10 Ring Rows
10 Push-ups

MOBILIZE!

STRENGTH
Deadlift 5, 5, 3, 3, 3

WOD
with 8:00 on the clock...
Tabata Squats (:20 work, :10 rest x 8 rounds, lowest round is your score)
then AMRAP 4:00 Athlete's choice of:
A) Ring Rows (box if possible)
B) Pull-ups (C2B if possible, banded is the scaled version)
or
C) Muscle-ups (ring or bar)