Monday
10/5/15
Strength:
Overhead Squat with 3-second pause at bottom
10 x 2
**12 minutes to work up to heavy set**
**Comp level use apprx 70-75% 1RM**
Rx use apprx 50-60%
All others use weights that allow proper form, increase as needed
WOD
8 min AMRAP
9 Deadlifts (185/135)
7 Burpees over bar
1 Rope Climb