6/12/12

Warm Up:

5 minute row
Pulls

Xfit SWOD:

Session 2, week #2 Back Squat

First set @ 70% (3 reps)
Second set @ 80% (3 reps)
Third set @ 90% (3 reps or more)
Forth set @ 50-55% (5×10 reps)

4 rounds each for time of:
Row 500 meters
25 pushups
Rest 2 minutes

Post weight and total time to comments.