7/24/12

Warm Up:

5 minute row
Pulls and/or dips

Xfit SWOD:

Session 3, week #1 Back Squat

First set @ 65% (5 reps)
Second set @ 75% (5 reps)
Third set @ 85% (5 reps or more)
Forth set @ 50-55% (5×10 reps)

AMRAP in 5 minutes of;
Farmer walks (80#/55#) half court and back
10 KB snatchs (35#/20#) alternate arms

Post reps to comments.