
Yesterday I uploaded a bunch of new pictures to our Flickr account. Make sure to check them out!
SWOD
Bench 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 8 rounds for time: Box Jumps 20" - 3 reps Front Squats @ 70% of 1 RM - 3 reps 10 yard Flying Start - 1 rep Rest 90 seconds between rounds
*For the flying starts mark off 20 yards. Take 10 yards to accelerate. Be at full speed by 10 yards, sprint that last 10 yards. *If you don not have a Front Squat 1RM and many of you probably won't we will just work up to a weight that is challenging but you can still move with good speed.
2013 10 09