12/3/2013

WARMUP

Stick pass through
Inch worm with push up
Inverted/Ring rows
Walking lunge with knee hug
Walking hurdle steps

SKILL

Back Squat

BUY IN

Back Squat 8 x 2 (80-90% 1RM)

WOD

3 Rounds for time:
12 Box Jump 30"/24"
10 Sit Ups
8 Thruster 95/65

MOBILITY

Quad roll and smash