WOD 5/18/11

burgener warm up
hip mobility
 
Skill: OHS
 
S.W.O.D
 
OHS 3x5 @ 40% of B.S
bent over rows 8x3 @ 115 / 95 lb
back squat PAUSE @ bottom for 5 secs 5x5 @ 95/ 65 
 
then. . . 
 
5 mins to find 1 RM back squat
 
C.W.O.D
 
10 rounds of
 
lateral run gym length x2
3 burpees jump over med ball
9 ball slams
15 v-ups