Workout of the Day 9/9/2013

Strength

Front Squat 3-3-3-3 add 5 lbs

Conditioning

AMRAP 15:00

3 DB Squat cleans

6 Ring dips

9 Russian KB Swings

Extra Work

-Row 250m max effort x3 rest 1min between efforts

-GHD sit ups 3×20

-Accumulate 5-15 Bar muslce ups or Accumulate 20 Negative Pull ups

Post your loads and rounds to comments.

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