Strength & Conditioning: 04 December 2015

Strength:

A) Squat:
 3 x 4-6
 If 6+, 5=, 4-

B) Split Squat 2x10-12 Split Squat, from the racks. Like a lunge, but do all one leg then the other. 
Compare against Nov 2.

WOD:

3 Minutes to complete:
7 DBL KB Hip to Overhead @ 20/12
8/8 SA KBFR Lunges
Use left over time to rest.
Run this 4 times.
Score = total time to complete all work.  IE Rd1 time + rd2 time....