16 Dec 2013

Warm Up
2 min double unders
2 rope climbs
30 sit ups
15 front squat with pvc (3 sec down, 1 sec up)
15 back squat with pvc (3 sec down, 1 sec up)

Samson stretch

Strength 
6 sets of 2 banded back squats
6 sets of 2 banded front squats

WOD 
6 Rounds for Max Reps (add total reps)
1 min max KB swing
1 min max box jumps
30s rest

L1: choose KB weight
L2/3: 53/35 lbs
L3: banded KB Swings

Cool Down/Accessory Work:
2 sets of 10 good mornings
2 sets of 10 hip extension