01-19-2013 WOD (Workout of the Day)

Warmup
SS R&L
Squats
V-Situps
Back Ext
Pushups
200m Run
x 2 Rds

Skill/Strength
Squats
Front Squat
Med Ball Squat Toss
Burpees

Workout
Partner WOD
10 Burpees (A) while other Flutterkicks (B)
10 Burpees (B) while other Flutterkicks (A)
20 Med Ball Squat Tosses (10-A, 10-B)
17 min AMRAP
– 1 min Rest at minutes 5 & 10

After Party
Samson Stretch
Runner’s Stretch
Dirty Dog Circles
Cobra into Child’s Pose