W.O.D. Monday 12-8-2014

W.O.D. Monday 12-8-2014Warm up : 6min of:
5 Ring Row
7 Good Mornings
9 Waiter Lunges
11 Russian Twists

Strength – Back Squat 5 x 3 then
Max Reps @ Bodyweight NTE 225/155

WOD – 12min of:
4min – 30/30sec. 60yd shuttle/AMRAP Pushups
4min – 30/30sec. 30yd bear crawl/AMRAP
Toes to Bar
4min – 30/30sec. L-sit/AMRAP Air Squats