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9-24-12 WOD

Warm Up:

400m run

Push Ups x 10-20-10

Deadhang pull ups x 3-6-9-6-3 if this is easy do it with some weight

Deep squat stretch against a poll x 1 minute

Hip Flexor stretch x 10 reps each leg hold 2 seconds each rep


Lacrosse ball in thoracic spine 3 spots x 10 reps each spot


Back Squat

2 x 10; 1 x 10+


2 x 10; 1 x 10+

Met Con:

HSPU x 5 (upscale one step, if you normally go to 2 mats go to one)

250m row

6 rounds for time