WOD – 130812

General Warm-up:

400m Run

Group Mobility

Strength:

3 X 5 Back Squat

Note: Perform 3 heavy sets of 5, warm-up sets do not count. This should be more than you did last time, even if only by a few pounds.

WOD:

For time:

10 Pistols
20 KB snatch, alternating (55/35)
30 Pullups
40 Situps
50 Pushups
Run 400 w/45# plate
50 Pushups
40 Situps
30 Pullups
20 KB Snatch, alternating
10 Pistols

The time you have…

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