SEPTEMBER 17, 2012

WARM UP

ROM

10 SQUATS

100M SPRINT

10 PULLUPS

2RNDS ( 5MINS)

STRENGTH

FRONT SQUAT     5X5 @ 75% (20 MINS)

WOD 

5 KB SNATCH LFT  70/50

10 HSPU

5 KB SNATCH RT 70/50

15 MIN AMRAP