Am 5,6,9,11 Pm 330,4,5,6

9/4/14

Skill: 4 rds
Complete 1 min hollow rock hold/back extension “arch” hold alternating every 15 seconds.
Rest 90 seconds

Wod: 7 min amrap
Ascending ladder by 3’s
Clean/jerk 135/95
T2b
Rest 5 min
Then complete 10 rds of 200m sprints with a partner (you go then I go)