WOD – 11th November 2013

11^th November
Warm up
3 rounds of
10 samson stretch
10 Push ups
10 Iron cross
10 Scorpions

Skills
Back squat

WOD – for time
6 rounds of
10 Back squat – 95/65lbs
20 Sit ups – Ab mat
30 Superman

After bash
Ring dips
And Stretch