THURSDAY 8-20-15

WARM UP
3 rounds
100 m run
10 Jumping squats
10 Step ups
Then across gym & back
Duckwalk
Spiderman push up
STRENGTH
BACKSQUAT BUILD TO 3RM

WOD

Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24 inch box
20 one-legged squats, alternating

FINISHER
BACK EXTENSIONS 8 RM
3sets
10 PLATE CRUNCH
20 Russian twist
1 min plank
Rest inbetween sets

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