MONDAY 9.15.14

Workout of the Day
Strength/Skill:
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 @ 55% of 1RM
Back Squat 5 reps @ 65% of 1RM
Back Squat 5+ reps @ 75% of 1RM

then
WOD:
AMRAP 10 min:
200m Sprint
20 Pistols
10 S2O (115/75)

Post your results to the Whiteboard.