MONDAY 11.16.15

Strength
Weighted Pull Up
5x3 as heavy as possible
Then 2 sets of max strict chin ups (supinated grip), 2 min rest in between sets.

5 Rounds:
With a 3 minute clock,
400 Meter Run
MAX REPS Front Squats
*2 Minute Rest In Between Each Round Round 1 (95,65) RX+(165,115)
Round 2 (115,75) RX+(175,125)
Round 3 (135,95) RX+(185,130)
Round 4 (145,100) RX+(195,135)
Round 5 (155,105) RX+(205,145)
Score is total reps. Athlete is responsible for their own weight change. Clips must be on the bar.