Tuesday WOD 11/9/10

AM: "Met-Con"
Warm Up:
800m run
then:
"Box Jump Medely"
(20', 24', 20', 24', 20')
Box Jumps (Down and Back)x3
Box Jump Overs (Down and Back)x3
*alternate btwn*

WOD:
5RDFT:
250m Row
20m Sandbag Lunge (120#)
16 Sandbag Box Step Up & Over (120#/18')

PM: Mobility/Recovery
Foam Roll - Glutes, Hams, Quads
Mobility - Hips, Quads, Shoulders
Hand Stand Holds - 4x30sec hold...10sec rest