Saturday October 5th, 2013

CoreFit:

*make up squat work from yesterday if you missed it*

5 sets: 

10 DB push press

10 pull-ups

run 400m 

rest 3 minutes 

CrossFit:

*make up squat work from yesterday if you missed it*

For time:
Row 1000 Meters

and then, 5 rounds of:
145/85 lb Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps