Workout of the Day 11/4/2013

Strength

Back Squat 95% x 1 x 3

Conditioning

AMRAP 12 min

10 CTB Pull ups

10 KB Swings

4 KB Snatches; alternating every rep

Extra Work

Weighted Ring Dip 85%x2x3

DB Row with :01 pause at the top of lift 5×8

Post your loads and rounds to comments.

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2 responses to “Workout of the Day 11/4/2013

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