11.22.13 "Propane"

SWOD:

Back Squat - 5x3@85% of your 1RM

Front Rack Lunges - 4x8@55% of your 1RM front squat

Bottom Squat Hold - accumulate 3 min

 -Coach Casey

WOD:

AMRAP 7 min 

Sled push (length of box)

12 Jumping lunges

12 Push ups

-the doll