9.26.2013

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SWOD

Front Squats

5 @ 40%

5@ 50%

5 @ 60%

WOD

(You may start where you want but once you start a movement you must finish it before moving on and you must go in order from where you start)

500 Meter row

50 Box Jumps 24/20

40 Meter Bear Crawls

30 Power Snatches 75/45

20 Burpees

10 Muscle Ups (if you have ring muscle ups you must do 5 ring and 5 bar)

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