10.31.13
CFE:
MOB
4 RFT: Weighted
20 SU
10 BJ
800m Run
CF:
MOB
A. “Bring Sally Up, Bring Sally Down”  (95/65)
B. Back Squat:
2 by 5 @ 65%/ 3 by 5 @ 70%
Front Squat:
4 by 5 @ 60%
C. Tabatas: 20 on-10 off-10sec Rest between Movements
Abmat Situps
Right Leg Lunge (Hold leg in a Static Postistion, Lunge on the 20, Rest in Postition on the 10)
Left Leg Lunge (Same as above)
D. $$ Optional Cash Out $$
1000m Row
25 Slow Back Hip Ext (If you have never done a Back Hip Ext please stick with a Strict Hip Ext)