06.17.2013 [monday]

Max-Effort Lift: 20:00 Front Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 RFT: 400m Run 15 Air Squats 15 Box Jumps 24/20″ 15 Air Squats Posterior Chain Development: Sumo Deadlifts 3×12 Assistant Movement: Back Squat pause (3 seconds) 2x max reps @ 60% Midline: Reverse Hyper 3×15