FRIDAY'S W.O.D 4.10.15

WARM UP

200m Run

100m Dash

200m Run

100m Dash

 

SKILL

Practice Bar Pull Overs

 

STRENGTH W.O.D

3 Back Squats #315 #225

6 Pull Ups (Strict)

9 Kettle Bell Swings #53 #35

12 Toes To Bar

3 Rounds For Time: 20 Min. (CAP.)