10/15/13 Tuesday

Performance

5 sets:

8 Back Squat @ 20X0 – add 10lbs to last weeks load

Run 400m @ 80% (All sets same time! You must learn how to do this!)

2:30 min rest

+

10 min Rest

+

5 sets:

8 DL @ 20X0 – add 10lbs to last weeks load

Row/AD 2 minutes @ 80% –  (All sets same time! You must learn how to do this!)

2:30 min rest

 

Competition

Wod will be posted at gym