Warm Up
3 Rounds of
15 Squats
15 Sit Ups
Strength
Back Squat 5×5 @ 80-90% of last week
METCON
21-15-9
Burpees
Box Jumps
Toes To Bar
XXX BJ (30/24)
XX BJ (24/20) Step Down
X BJ (20/14) Step Down
Mobility: 20-30 TGUs with a light Weight
Post to Comments
Thanks mike and mark for the workout , Glad to be back, but still nursing my back injury. . 225lbs back squat, WOD 8:57 with 30′ box. Harder than it looked on paper
Did MWOD4 today:
http://www.mobilitywod.com/2010/08/silent-p-in-filet-very-paleo.html
Did not make it into the gym today. This last week of work is interfering with my gym time!!