1-23-13

SWOD:

Weighted pull ups 5-5-3-3-1-1

*If not on weighted pull ups use lightest resistance possible or do jumping pull ups and lower your self as slow as possible.

Smolov Squat Cult:

http://westlittlerockcrossfit.com/smolov-squat-cult/ ‎

Front Squat – 3×8 @ 65%, 1×5 @ 70%, 2×[email protected]%, 1×[email protected] 80%

 

WOD:

“Karen”

150 Wall ball shots for time

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