17 Oct 2013

Warm Up:
Pick 12 from Mitch's Warm Up
Squat Therapy

CORE SKILL:  3 rounds, not for time
Advanced:  20 medball GHD sit ups/15 weighted back extensions
Int/Beginner:  20 Weighted sit ups/15 supermans

AMRAP A:  5 minutes
5 x Deadlifts (275/200)/5 HSPU

REST 5 mins

AMRAP B:  5 minutes
5 x OHS (165/115)/5 Ring Dips