After Work Special 7/9/12

WOD after work session 7/9/12 

Jog 1mile 

4 rounds: 
Squat 225lbs (15) 
Perfect form Pull-ups(10) 
Dead lift 135 (10)  
Pushups  (25.Wide,close,diamond,decline) 

Ab circuit:
 3 x10 Cable crunch, v-up (45lb), trunk twist (45lb), side v-up 

Finisher: Low and slow back peddle (drag knuckles) 60 yards and back 

 NO BAD DAYS!