18 Feb WOD Feb 19th 2013
Warm Up: 400m Run, CF Solent Warm Up, then range of motion drills.
Skilled Warm Up : Max Height Box Jump
Strength: 3×5 Front Squats. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm
WOD: Complete as many rounds as possible in 15 minutes of
8x ring dips
10x box jumps (24in/20in)
12x barbell overhead lunges (42.5/30)
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