Ben's WOD 1/8/13 (and Harrison, Michael, Randy too)

Warm-up:

We did a long warm-up consisting of stretches and dynamic mobility exercises.

Strength:

Spend 1 minute at each station for 3 rounds:

Double Unders

Air Squats

Reverse Rows

Plank Push-ups

Strength/Skill:

Strict Press (about 10 minutes)

WOD:

90 seconds work/90 seconds rest for 6 rounds

9 KB Swings (55# for Ben, 15# everyone else)

9 Box Jumps (20" box, Ben & Harrison did box jump overs)