Trainer Warm Up 15 Min.

Strength: 5×5 Box Squats (20 Min.)

Warm up then 5 Sets of 5 Box Squats.
After each Set perform 5 Strict TTB (Ninjas, weighted with med Ball ) or Strict Knee Raises.

WOD (Main Site WOD 140922)

21-15-9

OHS 50/35//35/20kg
TTB/ Hanging Knee Raise.

Score: Time Time Cap: 12 Min.