Wednedsay 19th November 2014

Back Squats
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+


3 rounds for time
Row 500m
10 GHD Situps
15 Thrusters 30/20kg
50 Double Unders
7 Burpee box jump Overs, 24/20″