11/23/13 Saturday

Performance

7 sets @ 85-90% (high effort!):

5 Front Squat @ 135/95lbs (must pick up from ground)

10 C2B Pull-ups

Airdyne or Row 1 minute

3 min b/t sets

+

10 min rest

+

12,9,6,3 rep rds for time:

KBS – 32/24kg

Burpees

 

Competition

Wod will be posted at gym