Workout of the Day 9/30/2013

Strength

Front Squat 5-5-5

Conditioning

7 rounds for time:
7 DB Deadlifts
7 Box Jumps

Extra Work

Max Bar Muscle-ups or Strict Pull-ups x 3

Row 500m x 3; rest 1:00 between attempts

Ab-mat sit-ups 5 x 15

Post your loads and times to comments.

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