Mon. 11-8-2010 WOD

Warm Up:
Shoulder Stretches
Squats Front
Squats
Deadlifts
Push Ups

Core Lift: Back Squat 85%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%

WOD: 4 Rounds
10 Box Jumps
20 BB static Lunge (65/45)
30 KB Swings
Sled Push down the room


RidgeWOD:
Front Squats with Bodyweight on Bar
Max Reps BW Front Squat
REST 3 Minutes
Max Reps BW Front Squat
REST 2 Minutes
Max Reps BW Front Squat
Rest 1 Minute
Max Reps BW Front Squat

As Quick As Possible - Not For Time
3 Rounds
10x  Pistols (Each Leg - Single Leg Squats)
10x 30" Box Jump