09-02-2013

Warm up

2 Rounds

5 GHD Sit-ups

5 Back Extensions

10 Box Jumps

10 Pus ups

200m Run

Skill

Slow Back Squat with an empty bar

10 sec down - 1 sec at bottom - 10 sec up

Strength

Front Squat

5x5

3 sec pause at bottom

WOD (15 min cap)

5 C2B pull-up

8 Box Jump 30/24

7 C2B pull-up

8 Box Jump 30/24

9 C2B pll-up

8 Box Jump 30/24

7 C2B pull-up

8 Box Jump 30/24

5 C2B pull-up

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