10.30.13 "Get at Me"

SWOD:

1 1/4 Back Squat - 5x3@74% of your 1RM back squat

Front Rack Lunges - 4x8@50% of your 1RM front squat

30 Pistols

 -Coach Casey

WOD:

Complete 6 rounds for total time:

3 Hang Power Cleans @ 75% of 1 RM
1 Sprint to other side of box + 10 KB cleans (5l, 5r)

rest 20 seconds between rounds.

Advanced:

Rest Day

-the doll