Thursday 11/14/13

Warm Up
100m run resistance partner band x 4
CF warm up 5minutes
complete 5 reps of each skill until time ends

WOD
Buy – in: 100 DUB (3:1 ratio)
50 Jumping air squats
40 Push Ups
30 Pull ups
20 DB over the box burpees
10 ring dips

Strength Dead lift
5-75%, 3-85% and 1+-95%