WOD - MONDAY, JULY 8TH 2013

WARM-UP
400M RUN
30 PUSHUPS
30 SITUPS
30 AIR SQUATS
GRAB A BAR - 1 MIN BACK SQUAT HOLD

STRENGTH
BACK SQUAT WEEK 10
70%X3
80%X3
90%XAMRAP

WOD
AMRAP 12 MINUTES
6 FRONT RACK WALKING LUNGES (5# HEAVIER THAN LAST WEEK-ALTERNATING)
8 PULLUPS
200M RUN