Monday 10/21/13

Warm Up
500 m row
2x<20walk lunges, 10 squats, 5 broad jumps, all PVC for arms/shoulders>

Strength  De-Load Week  Squats
3×5- 40, 50, 60%
Int athletes work with coach find 1rm

WOD  10 RFT
10-SDHP  KB 2.0/1.0
5-T2B
10-Goblet squats