FRIDAY 8.15.14

Workout of the Day
Strength:
Tempo 41×1
4 sec decent
Front Squat 3 reps @ 70% of 1RM
Front Squat 3 reps @ 80% of 1RM
Front Squat 3+ reps @ 90% of 1RM

then
WOD:
4 Rounds for time:
10 Burpee Box Jumps
20 KB Swings (53/35)
10 Burpee Box Jumps

Rest :30 Seconds

Post your results to the Whiteboard.