01-08-2013 WOD (Workout of the Day)

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

Skill/Strength
Tuck jump
Step Ups
Box jump
Ball Slams

Workout
200m Run
20 Box Jumps
20 Ball Slams
x 3 Rds For Time 1
1 min Rest
+ 2 Rds For Time 2
– Workout is complete after 5 (full) rounds including mandatory 1 minute rest

After Party
30 sec Plank
20 Bicycle Crunches
10 Back Ext
x 3 Rds

Tags: ball slams, bodyweight exercises, box jumps, run