WOD 10/28/2012

Please read blog post below this one as to tomorrows schedule. 

Front Squat / Back Squat (Deload)
Warmup lifts then:  5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%
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Do one of the the two below but not both.

WOD: 4 Rounds for time
Row 500 Meters
25 Box Jumps 24/20"

Accessory work:
400 Meter Forward Sled Pull 135M/90W
Weighted Step ups on 20 inch box - 3 x 10 reps each leg 115M/75W
3 Attempts Max Height Box Jump - NO WALKING START!!!!
Pull Down Abs 3 sets of 25 reps

**A few of you got your max height box jump on Thursday..you can skip this portion if choosing Accessory Work**

No...I don't expect anyone to be able to jump like this dude below.