8-20-14 WOD

"Death by Squats"

Wednesday

Warm up

400m Run

3 rounds

9 burpees

7 Wall Ball

5 Dumbell/KB Lunges Lunges

400m Run

Mobility

Squat Therapy

3 x 5

Use the wall...Love the Wall

-Couch Stretch

WOD

100 Air Squats for Time

(5:00 Cap)

***If you finish before 5 Minutes your score is the Time you completed the 100 squats! SAVE THIS SCORE THIS IS A BENCHMARK***
-then Rest 1:00-
4 rounds
1:00 Slam Balls 20#
1:00 Thrusters (L1= 45/35 L2= 65/55 L3= 95/65)
-then-
Accumulate 30 Ring Drips/Box Dips

Last Nights first ever NPGL Match at MSG