MONDAY 8.18.14

Workout of the Day
Strength:
5 sets:
Weighted Pull-ups (Strict) 2-3 Reps with a 2 sec drop Tempo is: 21×1. Move up in weight if you reach 3 reps
In between sets:
Back Squat 5 reps @ 75% of 1RM
Back Squat 3 reps @ 85% of 1RM
Back Squat 1+ reps @ 95% of 1RM

then
WOD:
5 Rounds for time:
200M run
2 Muscle ups
4 Wall Walks
8 Deadlifts (275/205)
200m run

Post your results to the Whiteboard.