WOD 03/31/2014

Warmup:  500 M Row, Squat and ankle/calf prep

Minimum of 3 warmup sets prior to your first work set
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Strength:

Back Squat  5 x 5 reps 

Good Mornings 3 x 10 reps
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4 x 400 Meter Runs -- Starting on the half hour

*Every 5 Mins GO!   -  The faster you get back, the more rest you get.   Attempt to stay within 10 seconds each round.