FRIDAY 12.6.13

Workout of the Day
Front Squat
Find your 1 rep max.
1.1.1.1.1.1 (6 working sets to find 1RM)
then
6 Rounds for Quality
10-15 ring rows
10-20 alternating pistols
10-20 KB snatches (70/53)

then
8 Minute AMRAP
20 DU
10 Pull-ups
10 Air Squats

Post your scores to the Whiteboard.