9/25/15

Strength:
Back Squat
3 sec pause at bottom

Work up to 70% of your max
5×3 pause squats @70%

Metcon
150 double unders
100 wall balls (24/20)
50 clean and jerks (95/65)(115/75)
25 cal row /airdyne or 400m run if rowers are full

20min cap