C-WOD 9.3.12

Ch-ch-ch-check it out! Wh-wha-wha-what’s it all about? Here it is…C-WOD for Labor Day!

1.  Box Squat
work up to a 1RM

2.  Front Squats
3 x 6

3. Sumo Deadlfit
3×12

4.  3 RFT:
400m run
15 Air Squats
15 Box Jumps, 24/20 – games standards.
15 Air Squats