Thursday, October 24, 2013

         1.) Strength:

           Front Squat/Back Squat: 

           4X7/13  

           at 65% of FS max.           

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

2.) WOD

10 rounds for time of:

10x sit-ups 

10x push ups

10x squats