08-26-2013

Warm-up

200m run

3 Rounds of Cindy

5 Pull-ups/10 Push-ups

15 Air Squats

200m run

Skill

Pistols

Strength

10 Minutes to find a heavy Back Squat then bar hold on back.

Accumulate 90 sec w/110% of heavy back squat single

WOD

5 Min AMRAP

15 Ab-mat sit-ups

10 Push- ups

rest 2 Minutes

4 Minute AMRAP

rest 2 Minutes

5 Min AMRAP

Mobility

Chaturanga for anterior core

Foam Roll Low Back

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