W.O.D. Friday 8-2-2013

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SWOD – back squat

Work up to your 1 rep max for today. This should be performed with multiple warm up sets. Take 80% of your 1RM and see how many reps you can perform in 10 minutes.

Post load and reps to comments

WOD – 8 Rounds of:

6 Close Grip Bench Press 205/95
60 yd shuttle*

*sprint 10yds then back to start
*sprint 20yds then back to start

In time remaining perform 3 sets of max reps of leg lifts. Lying on the floor with legs straight, lift your legs and hips to the ceiling as high as possible and back down.