1 Oct 2013

Warm Up

3 rounds of: 

10 parallete lateral jumps, 10 toes to bar, 10 overhead squats, 10 strict pull ups, 10 sit ups

samson stretch

Skill/Strength

10 mins to find 1RM weighted pull up

WOD

5 rounds for time of 1 min back squat (70% 1RM), 1 min rest 

1 min burpees, 1 min rest