WOD Jan 16th 2012

15 Jan WOD Jan 16th 2012

Warm Up: Range of motion drills and myofascial release. Then, run 200m, 15x 1-arm KB swing left arm, run 200m, 15x KB swing right arm.

 
Strength: 3×5 Strict Press. 5 reps @ 40% 1 rm, 5 reps @ 50% 1 rm, 5 reps @ 60% 1 rm.

Work Capacity: Complete 3 rounds for time of the following..
Run 800m
50x back extensions
50x sit ups