November 10, 2014

Strength

• Front squat, 5x3;
• 3 second decent, 1 second hold at the bottom, then explode out of the squat
• Muscle-up practice between sets

WOD

For time, 3 rounds of:

• 8 Burpee Pullups (Rx+ 5 Burpee Muscle-ups)
• 16 Front squats, 115#/75#
• 400m Run