SEPTEMBER 19, 2012

WARM

ROM

DYNAMICS: 

HIGH KNEES 

SQUAT JUMPS

RUNNERS STRETCH ACROSS FLOOR

JUNK HARD DOG

(5 MINS)

STRENGTH

JERK FROM RACK 5X5 @75% (20 MINS) 

WOD 

12 WALL BALL  20/14

9 KBS 70/50

6 BURPEES

10 MIN AMRAP