WOD Monday April 7, 2014

MOBILITY:  Piriformis Smash

Warm Up:  10 min AMRAP

10 back squats (bar)

spiderman walk

10 wall balls

row 200 m

10 lateral lunges

SKILL/STRENGTH: Back Squat 10-10-10-10-10+ (60% 1 RM)

WOD:  "Main Site Monday"

3 RFT

500 m Row

21 Burpees

400 m Run