“I’M A MOUSE, DUH!” WOD 7/7/14

WARM UP:

3 Rounds

30 Double Unders (60 Singles)

10 Air Squats

10 Inch Worms

Then: Mobilize

SKILL:

3 x 20 Hollow Hold Sit Ups

Then:

Go over front rack sand bag carry

LIFT:

Back Squat

5 @ 65%

5 @ 75%

2 x 5 @ 80%

WOD:

“I’M A MOUSE, DUH!”

25-20-15-10

Burpee Box Jump Overs (24/20) (20/12)

Double Unders (50-40-30-20 Singles)

Weighted Sit Ups (45/25) (25/15) (15/10) (10/5)

*After Each Round 40 Ft. Front Rack Sand Bag Carrie (135/90) ( 120/70) (105/60) (90/50)

POST WOD:

Mobilize & Stretch