WOD Sept 18/2012

MWOD:  Roll Quads 2mins/side (put some effort and focus into this),  Roll Lats 1min/side, Bottom squat X2 mins

SKILL:  Arnprior- Med ball squat cleans , Renfrew- HSPU  5 mins skills developement

Lift:  Squat- 3 @70%, 3 @80%, 3 or more @90%

WOD:  (Courtesy of Crossfit O-town)

7 min AMRAP
7 Body Rows  (prior sub barbell rows)
7 Wall Balls

2 min rest

5 min AMRAP
5 DB Snatch RH (30+/40+)
5 DB Snatch LH

2 min rest

6 min AMRAP
6 Front Squat (45/65)
6 Burpees