31 July 2014

Back Squat:
4 x 5 @ 60/65/70/75%
Front Squat
4 x 5 @ 60/65/70/70

WOD:
3 Rounds:
3 tire flips, jump in and out after each flip
Run 200 m
15 OHS (from floor 65/95)

SILVERS:
Strength:   5 x 5 Deadlifts

WOD:
3 ROUNDS
3 Tire Flips (heavy tires do with a partner or two), jump in and out after each flip
200 m run
10 Medball cleans