08/28/2013

Warmup:  800 M Run, Mash, Squat Prep
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Strength:  Back Squat - Heavy 1 rep @90%, 1 rep @92.5%, 1 rep @95%
Mulitple warmup sets folks...

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WOD:

50 Back Squats 135/95
500 Meter Row
25 Back Squats 135/95

Bonus work:  Before...after...during...whatever...knock out 100 reps of whatever abdominal work you'd like to do...mix and match...whatever.