19 August 15

 In W.O.D., Workout of the Day

Strength:

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (about 75% of 5RM) perform them AFAP (as fast as possible), rest 1:00

1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

Conditioning:

3 Rounds for time of:

20 OHWL, 45/25# plate

20 T2B

20 Lateral Box Jumps, 24/20

(100% effort each round!)

Rest a strict 2:00 between rounds.  Score total time minus 4 minutes rest.

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