10/4/13

Here is Friday’s workout! Hope to see y’all out for our free Sat WOD!

Strength: 

5×5 push press @ 75% of 1 RM

Conditioning: 

1000 meter Row

followed by 4 rounds for time of –

7 burpees

14 situps

21 plate to overhead 45/25#

Post your final times to this!

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