20140806_movingmasters_004

Strength
Overhead squat 2 x 10 @ 70%

Front squat:
5 @ 70%
4 @ 80%
3 @ 85%
3 @ 90%

WOD:
8 minute ascending ladder
1 pull-up
1 burpee to 6 inch target
2 pull-ups
2 burpees to 6 inch target
etc…