W.O.D. Monday 9-30-2013

Happy early BDay to my brother in law Lt. Ethan Clapsaddle. Sending out prayers as you head to Afghanistan. Thank you for what you do.

SWOD – Front Squat 5 x 5 @ 75%

Work off of % of known 1RM. Last set perform as many reps as possible with perfect form.

WOD

30 burpee box jump pull-ups

Then 21-15-9 of:

KB High Pull
Plyo Push-up on KB

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