Monday 8.13.13

Strength
3x5 back squat
 *in between sets 10 strict pull ups with a 1 sec pause at top and bottom

WOD
 "Baseline"
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

*STRENGTH FOR THE REST OF THE WEEK* 
Wednesday:
3x5 push press
 *in between sets perform 10 "plyo pushups" to plates. Men-2x45#plates, Women-1x45#plate

Friday:
Every 90 seconds for 15 min - squat snatch 2 reps building in weight throughout the 15 minutes