WOD 05/24/2013

Warmup:  400 M Run, Squat Prep MOB
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Back Squat or Front Squat - Using One Rep “Working” Weight
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps PLUS @ 85%
*Ask for a spotter on your PLUS set!!!
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WOD: 4 RFT: 20 Min CAP!!!!
You will have the option of Farmers Carries  (131 #'s each)

OR
Front Rack Barbell Carry 135/95 (If you put the barbell down before turning around or finishing...5 burpee penalty...on the spot)

You will carry out a distance TBD in the morning and then back to same location
then...
Row 500 Meters