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Tuesday 6/11/13

Strength: -Front Squat 5x5 starting at 70% and working no higher 90% -Rope climbs x 10 min. METcon: A.-SPRINT 4 x 200m for time w/30 sec. Rest between runs (this still for time, so make sure to really sprint every round, so you can get to the second part faster) -Rest 1 min. B-3RFT -KB swings (32/24, 24/20) x 21 -Pull-ups x 12 Auxiliary: -Goat Work x 15min.

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