11 Oct 13

Warm Up

1 min each of:

double unders, sit ups, front squats (PVC/bar), burpees, strict pull ups, front squats, sit ups, 

samson stretch

Strength

Front Squat 4 sets of 5 at 70% (or more) 1RM

WOD

Two Team Competition!

90 sec intervals of:
du’s
burpees
parallete jumps
box jumps
parking lot sprints