7.20.16

Skill:
GHD sit up and Hip Extension

WOD:
On today's WOD, the Back Squat should be considered HEAVY- something you can complete for 5-8 reps without racking. 

3 min max Back Squat
3 min GHD sit up
3 min Box Jump (only jumps allowed. Step downs are 100% ok. Even if the box is 1 bumper plate, this should be jumps)
2 min BS
2 min GHD
2 min Box Jump
1 min Back Squat
1 min GHD
1 min Box Jump
3 scores go on the board representing each movement
-the doll