28 August 2013
Warm-up
Instructors choice
sWOD
Back Squat
5 x 5
NOTE: Warm up to a weight that you can knock out for all five sets. All sets will be at the same weight.
WOD
5 rounds of;
5 burpees
10 2 count mountain climbers
15 squats
rest 90 secs
EC (extra credit)
30 strict pull-ups
However everytime you come off the bar there is a 20 dead-bug penalty.
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