June 21, 2013

Friday’s WOD:

Pre-WOD:
Supple Leopard Time

WOD:
5 rounds for time
5 bear complex 115/75#
400m sprint

SWOD:
Find a 1RM Back Squat
Then
7×2 @ 55% 1RM
Go for speed!

E-WOD:
Run: 1 Mile for time
Bike: 5k for time
Swim: 800m for time
Row: 1000m for time