3.12.14

Hump D-a-a-y-y-y!!! Conditioning: 20min AMRAP of Run 200m, 10 Burpees, 10 Box Jumps (24"/20") *Buy-in: 50 WBS @ 20#/14#.  Extra Conditioning: Short Tosh, Run: 100m, 200m, 300m x 5rds. Row: 125m, 250m, 375m x 5rds. Skill practice (pre-wod) understanding the glute ham developer (GHD) machine.  Coach Glassman describes the GHD sit up http://youtu.be/Ufaa41nkIP8