12-3-14

Warm up: 3x

Skip one lap => 3 forward rolls => 4 broad jumps => 5 slow push ups => 6 slow squats => 7 Jumping Jacks => 3 times 8 seconds in bottom of squat

Skill: Back Squat, Deadlift, Bench Press

WOD: Part 1

          3 x 5 Back Squat, Deadlift, Bench Press

          Two warm up sets before the 3 x 5

          Part 2

          5 RFT

          Max Push Ups

          10 Hollow Rocks

Mobility: Foam Roll