Friday 6.13.14

Workout of the Day
Strength:
Front Squat 3 reps @ 70% of 1RM

Front Squat 3 reps @ 80% of 1RM
Front Squat 3+ reps @ 90% of 1RM
then
WOD:

6 Rounds for time:
1 12ft legless rope climb
10 Box Jumps Overs

9 Min Cap

Post your results on the Whiteboard.