10.7.13 "Ambrosia"

SWOD:

Back Squat (hold 3 sec at bottom) - 4x5@75% of your 1RM

Clean Pull - 4x3@90% of your 1RM

5 Rope Climbs

-Coach Casey

5RFT

10 full cleans (95/65)

10 Ring Rows

5 Single Leg Deadlift L

5 Single Leg DL R

-the doll