MONDAY, OCTOBER 22, 2012

Strength and conditioning
Strength wod

Front squat 3x5 - 155#

On the min for 10 min

5 ball slams - 20#
5 pull ups

Conditioning wod

40 wall balls 20#
10 du's
30 wall balls 20#
20 du's (60 singles)
20 wall balls 20#
30 du's (90 singles)
10 wall balls 20#
40 du's (60 sinlges, 20 DU)

Time: 9:38