5.22.13 - Running and Ladder

PRE WOD:5×3 High bar back squat (butt to ankles) with 2 second pause at bottom
*Use about 40% of 1RM

WODRun 1000m (Ramona Loop)

10-1 ladder of
Box jump 24/20″
Pull-up
Weighted sit-up (Hold med ball with arms locked out) 20/14#

Run 1000m

Results: 19:39, 1st in class at Rx