090115

Strength 
Front squat 

1×10@55%

1×8@60%

1×7@65%

3×5@70%
METCON 
250 m run 

20 dips 

20 squat jumps 

4 rounds 
Comp= ring dips (male with 14#) and jump squats with medball 
CORE
100 sit-ups for time