Friday 1/11/13

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Strength
20 minutes to establish a 1RM Back Squat

WOD
“Pick Your Poison”
Run 4x400m
Rest 1:1

or

Row 4x500m
Rest 1:1

or

4×25 Burpees
Rest 1:1

Basics
10 Minute AMRAP of:
Bear Crawl, 1 Length of Gym
Broad Jump, 1 Length of Gym
(Every 5 Broad Jumps stop and perform 3 Burpees)

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