Friday March 22nd 2013

Nadim hits a back squat PR (335#)…..

WOD

Prep…
800 Meter run
Active stretches + Down and back drills
3 rounds
10 Kettle-bell swings
8 Burpee
6 Ring dips
5 min – band and foam roller mobility (squat/front rack/press)

Crossfit Games Open WOD 13.3

12 Min AMRAP
150 Wall ball shots (20/14) (10’/9′)
90 Double unders
30 Muscle ups