Thursday October 29, 2015


Warm Up:
Row 500 m, then find a max height box jump

Strength:  Back Squat 10x1 @ 70%-80% **start in the hole, stand up.

Wod:

4 rounds: 
400 m run
max reps: pull-ups
1 min rest

*have to be unbroken, if you come off the bar, you start your next round.