WOD – 12th September 2014

Warm up
5 minutes stretch / mobility
3 rounds of barbell warm up
 
Skills
Back squats / front squats
 
WOD
Back squats
3-3-3-3-3
Front squats
3-3-3-3-3
 
5 minutes rest
Fitness challenges
AMRAP in 3 minutes
Burpee pull ups
 
After bash
Flexibility
Focus on – Pelvis, hams and quads
 
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