9/13/13

warm up: dynamic

strength: front squat 5x3, (climb in weight each set)
**after each set of squat, perform 3 HIGH BOX JUMPS

WOD: for time:
           run 400m
           30 knees-2-elbows
           20 shoulder-2-over head(95/65)
           10 overhead lunges (95/65)
          run 400m