Warmup
Row, Run, Ski or Ride 2 min
3x 60 sec Plank
3x4-8 Glute Ham Raise
3x10 Wall Balls
Strength
Back Squats
3x10
*Immediately after each set do:
5 Strict Pullups with 3 sec negative
WOD
5 Rounds
Row 400m
10 Front Squats (155/105)
15 Burpee Box Jumps (24/20)
*Compare to 11/15/2011
REC
3 Rounds
30 sec Plank
10 KB Vups