8 Sept 2014

Warm Up:
3 rounds 1 length each:
Forward walking lunge
backward walking lunge
High knee run
Butt kick
Bear Crawl
Crab Walk

MOB:
Ankles/calf/achilles/hips

STRENGTH:
Back Squat
1 x 10 @60%
3 x 8 @65%/70%/75%

Front Squat:
4 x 5 @ 60/65/70/70%

WOD:
7 MIN AMRAP
10 KB Swings (russian) (35/55)
10 DB Push Press (note your weight in comments)
REST 2 MINS
4 x 200 m Run (2 min rest btwn rounds)