WOD Jan 9th 2012

W-Up: Super Frog X 1min per side, Loaded Foam rolling for upper back X 2 mins (use med balls, KB's, yellow plates, whatever you can hold on your chest)

Squat- work up to 3,3,3,3 @ 85-90%


Then: "Kelly" (Rowed)

5 rounds for time

400m row
30 Box Jumps
30 Wall Balls