01-11-2013 WOD (Workout of the Day)

Warmup
320m Run
SS R&L
Squats
V-Situps
Back Ext
Pushups
x 2 Rds

Skill/Strength
Squat
Bicycle Crunch

Workout
320m Run
20 Bicycle Crunches
20 Squats
15 min AMRAP
– finish the movement you started

After Party
Shoulder Pass Through
Dirty Dog Circles
Cobra Stretch
Runners Stretch

Tags: bicycle crunches, bodyweight exercises, run, squats