Workout of the Day 11/4/2013

Strength

Back Squat 5-5-5-5

Conditioning

AMRAP 12min

10 pull ups

20 Russian KB Swings (heavy)

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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