WOD 02/27/13

Warm-up:
2-3 Minutes of Cardio (Run, Row, Bike)

2 Rounds
30sec Prone Cobra Hold
20 Lateral Lunges (10 each leg)
20 Lateral Hops
10 Air Squats
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks

Skill Work:
Overhead Squat

Pre-Wod
3-3-3-3-3
Overhead Squat
** Focus on perfect form. Correct form is more important than adding weight. Hold for a couple seconds at bottom and get into correct position. Rest roughly a minute between sets.

WOD:
3 Rounds
10 Burpess
20 Walking Lunges with weight overhead
30 Situps
40m Sprint

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