WOD – 1-20-2014

Dynamic warmup

Back Squat (5×3)

low bar

#275 x 3

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
5 back squats 135/95
10 Ab-mat situps
15 box jumps
5 rnds 21 reps….going from ab mat to box jumps sucked the life out of my core
Ring work 3×3
Backward roll, reverse to forward roll and lower into L sit for 5 count

5×5 Leg raises on GHD
5×10 GHD

Airdyne wod
30 sec sprint – 30 sec rest for 10 mins
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