January 15, 2014 WOD

Warm Up - 7 minute AMRAP

Buy-In: 10 Broad Jumps
10 Burpees
10 PVC pipe overhead squats
10 KB Swings (American)
10 PVC pipe pass throughs


Strengthcon - 20 minute cap

Take 10 minutes to find your 1 rep max back squat.
Then in 10 minutes, 4 sets of 5 at 75% of 1RM.
Make sure you perform the full range of motion! Only squat half way if you want half of the results!


Metcon - 16 

minute cap

4 Rounds for time

25 Situps
20 Double Unders
15 OHS (#55/35)
10 Box Jumps
5 Handstand Pushups