Thursday - 12.20.12

SQUMPLUS

Warm Up
2 Rounds

• 30 seconds box step ups
• 5 burpees
• 10m lunging PVC dislocate
• 5 Single Leg 1-Arm DB Romanian Deadlift (35 / 25)
• 10m high knees
• 5 butterfly sit ups

Strength* - 12 Minutes

• 1-Leg Romanian Deadlift (barbell)
• Butterfly situps
• 8 - 8 - 6 - 6 - 4 - 4

*this is a new move.  Go no heavier that 50% bodyweight.  keep the double overhand grip

WOD
18 Back Squats (115 / 75)
18 Box Jumps (24 / 20)
30 second front plank

12 Back Squats 
12 Box Jumps
45 second front plank

8 Back Squats 
8 Box Jumps
60 second front plank