June 24, 2013

Strength

  • Back squat, 3x5
  • Strict/weighted ring dips between sets

WOD

For time: (15 minute cap)

  • 15 Burpees over bar (lateral)

then 3 Rounds of

  • 400m Run
  • 15 Thrusters, 95#/65#

then

  • 15 Burpees over bar (lateral)