WOD Sat Mar 12/2011

W-Up: Squat to Stand X10, Cossack X10, Hip Stretch on floor X 30 sec per side

Squats
6 sets of 3 reps (Go for a 3RM)

Then:

Stations - 1 minute per station, 1 minute rest

Back Extensions/GHR

Box Jumps

KB Swings

Weighted sit-ups

Side planks (30sec/side)
.

Finisher:
Partner Hamstring stretch (PNF), Foam roll/lacrosse ball roll legs and glutes

Thanks Joe D