Tuesday 10/8/13

Warm Up

500m row or run

3 x<10 r/l/lunges, PVC OH squats, hi knees> 3walk outs open hips/inch worms

Strength

Squat 3X3 warm up then 70%, 80%, 90%

Int- 5×5 light work technique

WOD

3X< 50yd sled pull (50lbs) + 10 push ups + 50yd sled +20 abmat su>

rest 3 minutes….time permitting complete 2 more cycles.