WOD

9/4/14

Strength:

 

Front Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

12 min

50 pull ups

then AMRAP

5 CTB pull ups

10 backsquats (135/85/75)