Oct 13, 2011 WOD

Strength/flexibility:

Back Squat, 5 x 4

High bar position, deep squat, rise 1/4 of the way back up, return to bottom, then drive out.

Use somewhere around 50% of your max. Some may use significantly less than that.

Met-con:

Escalating Intensity..revisited.

12 min amrap

Do 1 rep of each, 2 reps of each, 3 reps of each, 4 reps of each, then 5 reps of each, then start back over at 1.

75# hang power snatch
body row
burpee