1/28/2013 – WOD

Strength
Back Squat 3×10 (Go as heavy as possible for all 3 sets)

Conditioning
4 Rounds For Total Reps (1 Min for each movement w/ 10 sec rest between)
1) Behind the neck BB lunges (heavy)
2) Ring Rows *Use weighted vest if available
3) Tire Flips (Do w/ partner if too heavy)
4) Farmer’s Carry 70/53lb KB. (count # laps)
5) Air Dyne (calories)
—Rest 1 minute

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