WOD September 11, 2014

Workout of the Day

Warm-Up

Run 200m

20DUs

10 Sit-Ups

5 Squats

Strength

Three sets of:

Back Squat x 6 reps @ 30X0

Rest 90 seconds

Single-Arm Kettlebell Row x 8 reps each arm @ 21X1

Rest 90 seconds

WOD

Three rounds for time of:

30 Walking Lunges

15 Toes to Bar

Run 400 Meters