Monday 15 August 2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

Shoulder mobility:
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD
5 RFT of:
20 back squats, 60kg
20 box push ups

There are loads of good instructional videos avaiable online for proper squatting technique. Below is a link to one I found particularly good:
http://www.youtube.com/watch?NR=1&v=WDa34zWwMgA