8-19-13

Hit the following before sunday 8/25/13:

OH Squat – Practice for 20 minutes, work up to a heavy 5

Deadlift- 5-4-3-2-1

Kipping pull up – Practice, hit 5 max rep sets with or without assistance

8-19-13

CrYsTaL BrUCKer’s B-dAY WoD

400 m run/jog with a wall ball 14/20

50 pull ups

50 push ups

50 box jumps 20/24

50 OH lunges 10/25