Monday - 10.29.12

DARK KNIGHT

Warm Up
2 Rounds

• 60 seconds Jump Rope
• 10 Wall Balls
• 5 Burpees
• 10 Back Extensions

Strength
12 Minutes
5 - 5 - 5 -5
Front Squat*
Instep Stretch
*you only get (4) working sets of 5.  You can start from the ground (power clean) or go heavier from the squat rack.  Good strong rack position - palms up, elbows forward.

WOD
8 Rounds

• 10 USA KB Swings (50 / 35)
• 10 Hand Release Push Ups
• 150m Sprint*

*run half-way to pole n' back, then pole n' back.