October 15, 2014
STRENGTH: 5 x 5 strict pull ups or negatives + 10 x dips following each set
WOD: 5 rounds for time,
400 m run
15 x front squats
OLYWOD
STRENGTH: Bear Complex
5 rounds, moving through the following complex
1)power clean
2)front squat
3)push press
4)back squat
5)jerk
90 seconds rest
BURNER: 8 minute AMRAP
4 x shuttle sprints
8 x dumbell rows, each arm
12 x jumping lunges