4-17-12

Back Squat

Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 60% of 1 rep max

WOD

21-15-9

Pull ups

Ring Rows

Sit Ups

 

If time available… Recovery from 4-16-12

Row 500 meters

Contra-lateral Arm/Leg Lifts (3 X 15 each side)