15 October 2014 – “5 Rounds”

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Warm Up: 3 slow rounds of 10 air squats, 10 push ups, 10 box jump over, 4 wall walks
Skill: Max Effort Run to W. Alabama St, then Max Ab Mat Sit-ups remainder of time
Strength: Squat Cycle Day 2
4 sets, reps 7/13, weight 94% of Day 1
WOD:
5 rounds for total reps
30 seconds thrusters (95/65)
30 seconds pull ups
30 seconds rest
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