WOD 11-8-10

15 x OVERHEAD SQUATS
20 x LUNGE (with the bar racked on the back, 10 per leg)
25 x SDLHP
30 x PUSH PRESS
RUN 300 METERS
     3 ROUNDS
**All done with a 65/45pd Olympic bar. If you cant the overhead squat prescibed weight safely use the PVC pipe and triple your OHS reps. To add more difficulty try a 75pd olympic bar.
FINISH = 20 x CRUNCH'S
                 20 x TOE TOUCH'S
                 40 x BICYCLES
                 40 x RUSSIAN TWISTS
                    3-5 ROUNDS
** All done with a 10pd bumper plate behind the head on the crunch's, toe touch's, and bicycles. take 30-45sec between rounds.